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Baked Sardines, Edamame & Pumpkin Mash


(Serves 2)

2 cans sardines, drained (see below for my fave brands)

1/4 cup nutritional yeast (or sesame seeds)

1/2 cup edamame beans (can be found in some supermarkets, or asian supermarkets)

1/4- 1/2 pumpkin (can use sweet potato if prefer)

6 coriander leaves, for decoration

Roasted pumpkin seeds- from pumpkin (can use packet pepitas or other seeds of choice) 


*Pumpkin seeds seen in this picture were roasted beside the sardines & came directly from the whole pumpk. If you choose to do this- scoop the seeds from the middle of the pumpkin, remove the stringy bits of pumpkin so that you are left with just the seeds. Place on baking tray with sardines when you go to bake.



  • Pre-heat oven to 180 degrees celsius. Line a baking tray with baking paper.

  • Heat a saucepan with a small amount of water ready to steam the pumpkin.

  • Place nutritional yeast on a small plate. Pick up one sardine fillet at a time & coat both sides with nutritional yeast. Place each one separately onto the baking tray. Place in oven for 8-10 mins.

  • Chop the pumpkin roughly into chunks, place in steamer. Steam until soft enough to mash. Remove from steamer, place into a bowel & mash with back of fork or masher. 

  • Remove saucepan from heat, but with the water used to steam pumpkin, place the edamame beans in for around 3-5 mins to warm/ or defrost (if frozen).

  • Grab two plates for serving. Place half the pumpkin mash onto each plate. Place baked sardines on top of the pumpkin mash & sprinkle 1/2 edmame beans onto each. Sprinkle pumpkin seeds & coriander leaves to finish.



Buy wild caught or sustainbly caught canned fish products! Not only will you be getting good quality fish, but you'll be doing your part for the environment too! Companies that care about their products are mostly good brands to opt for.

Below are my top picks for canned fish.

1. Fish 4 Ever: My favourite canned fish by far! Found mostly in organic or health food stores,

2. Safcol: Another great option. Easy to find due to being available in Woolworths.


Please see my "Kelp noodle, tuna 'pasta' w roasted brussels" recipe, under Lunch/Dinner for more information on sustainable fish choices.




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