Sardines on toast

For ➋-➍
1 tbs olive oil
1 small onion, chopped
1 garlic clove, chopped
1 red chilli, deseeded & chopped
1 lemon, zest and juice
2 x 120g cans sardines (skinless or not) in sunflower oil, drained
4 slices brown bread
half small bunch parsley, chopped

Heat the olive oil in a frying pan, then sizzle (a chopped onion), the garlic clove and red chilli. Add the lemon zest.

Add the sardines and heat through for a few mins until warm.

Toast the brown bread. Stir the parsley into the sardines, add a squeeze of lemon juice, then divide between the toast and serve.

Serve with a tomato salad for a light meal.

tip: cooking red beets

Cook beetroots with the skin on to preserve colour and nutrition value. Place them in a large pot then cover with cold water. Add 1 ts sugar + 1 ts salt, then cover. Turn heat on high until water begins to boil then reduce heat to medium to keep water at a simmer. Cook 45 m to 1h or until done (for large, fresh ones) or up to 4 h (for large, older ones from storage).
When they’re done, remove from heat, drain water and then plunge them quickly into cold water. Remove from cold water, cut off root tips & stems and you should be able to rub the skins off easily with a damp towel or paper towel.
When baking/roasting the beets, do not wash or peel. Put in aluminium foil, with a little bit of water. Set the oven to 180°C, and cook for at least 1 h.
Smaller, younger beets do not have to be peeled.
Add some sliced apple to raw red beet, or put apple juice in the vinaigrette.
Red beets go well with fat fish like mackerel, sardines or herring.