Sardines are the pantry staple that always save the day. Here are three yummy recipes that will turn a tin of sardines into a delicious meal. 

Sweet-potato-and-sardine-stuffed avocados 

Serves 6 // Cooking time 50 minutes 

Ingredients 

1 sweet potato, chopped
1 tbsp olive oil
1 tsp cumin
½ tsp garlic powder
4 tsp lime juice
3 avocados, halved and pitted
1 tin sardines, deboned and flaked
12 baby tomatoes, halved
1 tbsp sunflower seeds, toasted
1 tbsp pumpkin seeds, toasted
½ wheel feta, crumbled
⅓ cup coriander 

Method 

1. Preheat oven to 180°C.
2. Spread the sweet potato out on a roasting tray and toss with the olive oil, cumin, garlic powder and half of the lime juice.
3. Bake for 25–30 minutes, until soft.
4. Brush the avos with some of the lime juice and fill with sweet potato, flaked sardines and baby tomatoes.
5. Sprinkle with the seeds, feta, remaining lime juice and coriander.

Recipe & styling: Kate Turner
Photography: Jotham van Tonder // HMimages.co.za 

Barley salad with spinach and sardines 

Serves 4 // Cooking time 30 minutes 

Ingredients 

For the dressing  

⅓ cup olive oil
2 tbsp white-wine vinegar
2 tbsp honey
Zest and juice of 1 lemon  

For the barley salad  

2 cups cherry tomatoes, halved
2 tbsp olive oil
1 garlic clove, finely chopped
1½ cups cooked barley
2 tins sardines, cleaned
1½ cups baby spinach
¾ cup bean sprouts 

Method  

For the dressing  

1. Whisk all the ingredients together.

For the barley salad 

1. Preheat oven to 200°C.
2. Toss tomatoes, olive oil and garlic together. Season and roast for 15 minutes. Set aside until cooled.
3. Place the barley at the bottom of a jar, followed by the tomatoes, pilchards and the baby spinach. Top with bean sprouts and drizzle with the dressing.

Recipe: Jezza-Rae Larsen
Styling: Elizabeth Mackenzie
Photography: Sean Dollery // HMimages.co.za 

Stuffed spuds with sardines and sour cream 

Serves 6 // Cooking time 10 minutes 

Ingredients  

2 tins sardines, drained
1 red onion, finely chopped
Handful parsley, chopped
6 potatoes, roasted whole
1 cup sour cream 

Method  

1. Combine the sardines, red onion and parsley, and season well.
2. Slice each still-hot roasted potato in half and stuff with the sardine filling.
3. Add a dollop of sour cream to each one. Season well and serve.

Recipe & styling: Leila-Ann Mokotedi
Photography: Jotham van Tonder // HMimages.co.za