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Sardine Silverbeet Wrap
Tinned sardines combined with sautéed silverbeet, caramelised onions, and fresh lemon juice, served in warmed flatbread wraps with extra virgin olive oil and oregano. A simple, herb-forward Mediterranean wrap built on oily fish and leafy greens.
Why this recipe works
Sardines deliver unsaturated fats (the kind found in oily fish and olive oil), and replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels. Silverbeet and onions provide non-haem iron (the kind found in plant foods), which is necessary for normal oxygen transport, iron is part of the haemoglobin in red blood cells that carries oxygen around the body, and contributes to the reduction of tiredness and fatigue; women who menstruate lose iron with each period, which is why the recommended intake in those years is more than double that for men. The lemon juice supplies vitamin C, which contributes to iron absorption from plant foods and also contributes to normal immune system function. Silverbeet also provides vitamin K, which is necessary for normal blood coagulation (blood clotting) and contributes to normal bone structure.
Ingredients
- 4 x 120g tins Tinned sardines in water or olive oil, Drain lightly and keep oil if present. Check label: only sardines, water, salt, and optionally olive oil are acceptable.
- 750g Silverbeet, leaves and stems, Wash well, slice stems into thin strips, chop leaves roughly
- 3 medium Onions, Peeled and sliced thin
- 6 tbsp Extra virgin olive oil, Divided between cooking onions and silverbeet, and finishing
- 2 medium Lemons, Juice and zest
- 2 tsp Dried oregano, Or 2 tbsp fresh if available
- to taste Salt and black pepper
- 10 wraps Flatbread wraps, Whole wheat or plain. Check ingredients: flour, water, salt, yeast. No dough improvers or additives.
Method
- Heat 3 tbsp extra virgin olive oil in a large heavy-bottomed pan over low-medium heat. Add sliced onions and a pinch of salt. Stir every 2 minutes, letting them soften and turn golden (do not brown fast; this should take 15 minutes). You want them soft and sweet.
- Add silverbeet stems to the pan with the onions. Stir and cook for 2 minutes until just tender.
- Add silverbeet leaves and the remaining 3 tbsp olive oil. Stir gently until leaves are wilted and tender, about 3 minutes. Do not overcook.
- Drain the sardines lightly (reserve any oil in the tin). Gently break them into bite-sized pieces with a wooden spoon, being careful not to crush them. Fold into the warm silverbeet and onion mixture.
- Add lemon juice, lemon zest, and oregano to the pan. Stir very gently to combine, keeping sardine pieces as whole as possible. Taste and adjust salt and pepper.
- Warm flatbread wraps in a dry pan over medium heat for 30 seconds each side, or wrap in a damp tea towel for 1 minute.
- Divide the sardine and silverbeet filling among the 10 wraps, spooning 2-3 heaped tablespoons into each. Fold or roll gently and serve warm.
Batch cooking tip
- Prepare the silverbeet and onion filling completely (steps 1-5) and cool to room temperature, then divide into 5 portions and store in airtight containers in the fridge for up to 3 days. Sardine tins should remain sealed until use. On serving day, warm each portion gently in a small pan and assemble fresh wraps. Do not freeze the assembled wraps. Flatbreads can be warmed in bulk on a large pan or griddle if feeding 5 people at once.
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