Cooking fish – traditionally by frying – and then submerging it in a ‘souse’ is a very tasty way to prepare it, and was once a means of preserving. Here sardines are grilled and marinated, then served on a Moroccan-spiced couscous, chickpea and pepper salad. It is a perfect prepare-ahead dish for summer entertaining.
Fresh sardines are an excellent source of vitamin B12 and the antioxidant selenium, and also provide useful quantities of potassium. * The vitamin C in the spinach leaves and the peppers helps with the absorption of iron from the sardines. * As soon as vegetables are cut, their vitamin content starts to diminish, so if possible they should be prepared just before serving, as is done for this salad.
Make a soused trout salad with orzo, the small rice-shaped pasta. For the marinade, mix together the finely grated zest of 1 large lemon, 4 tbsp lemon juice, 1 tbsp orange juice, 100 g (3½ oz) thinly sliced shallots, 1 thinly sliced carrot, 1 bay leaf and 1 seeded and chopped fresh green chilli. Grill 4 skinless trout fillets, about 140 g (5 oz) each, for 6–7 minutes, turning once and brushing with the marinade. Transfer the fillets to a baking dish, pour over the marinade and leave to cool, then cover and chill. Meanwhile, cook 250 g (8½ oz) orzo in boiling water for 10–12 minutes, or according to the packet instructions, until al dente. Drain and leave to cool. About 15 minutes before serving, add 85 g (3 oz) baby spinach leaves, 55 g (2 oz) rocket and 1 red pepper, seeded and diced, to the orzo and fold together. Flake the trout and gently stir in, with the marinade, 4 tbsp chopped parsley and seasoning.
A, B1, B2, B6, B12, C, E, folate, niacin, iron, selenium * calcium, copper, potassium, zinc