Aubergines and Sardines – Dietary Fats


Dietary fats play a key role in our health. They are essential for different mechanisms in our body and these include:

  • Energy production
  • Insulation: process by which fats help create heat in our bodies to keep us warm
  • Vitamins A, D, E, K carriers as these are fat soluble
  • Hormone production
  • Cell membrane integrity: the layer around our cells are made of phospholipids, cholesterol and triglycerides

Of course not all fats are the same, or should be consumed in the same quantities. 

In our diet we want to focus on healthy sources of fats and steer away or keep to a minimum most saturated fats  and trans fats.

What are healthy sources of fats? Nuts, Seeds, Olive Oil, Avocado, Oily Fish. But today we are focusing on Oily fish. Oily fishes are Sardines, Mackerel, Salmon, Herrings, Anchovies, Trout.

The National Health Institutes recommends having a minimum of two portions of fish a week, one being oily fish. (NHS, 2020)

Oily fish contain fatty acids including EPA and DHA, both positively linked to lower risk of cardiovascular disease, improved brain health and reduced inflammation.

Here is a recipe to hopefully inspire you to add more oily fish into your diet.


  • 1 Aubergine
  • 2 tbsp Olive Oil
  • 4 tbsp Aminos
  • Chilli puree (powder is fine)
  •   ⅓ cup of water
  • Salt
  • ½ Onion
  • 3 medium sized tomatoes
  • 1 can of Sardines

Step by Step Instructions

Step 1

In a bowl mix the Olive oil, chilli puree, aminos, salt and water. Stir well and pour it in a large frying pan in which we will be poaching the aubergines

Step 2

Slice your aubergine in halves and place them in the pan, with the inside facing down.

Let your aubergine soak in the mixture for 30min. Turn the aubergine around half way through skin down

Step 3

While your aubergine is soaking, prepare your sardine mixture. Cut ½ onion in small teeny bits and put them in a small pan to cook for 5 min or until they soften up. Take them off the stove and add your tomatoes, also chopped in small bits. Add some salt, mix them well and set aside. 

Step 4

Put the aubergines on the stove and let them cook on medium heat for 15 min.

You may have to add water to make sure the aubergines don’t stick to the pan.

Turn the aubergine around every few minutes

Step 5

Add 1 full can of Sardines without the oil to the onion and tomato and mix it all together. Season with salt, chilli, and 1 tsp of Olive Oil.

Step 6

Once your aubergines are cooked through take them out of the pan, plate them and add your sardine mixture on top. 

You can eat this with a salad for a light meal or with rice, quinoa,millet for a more filling meal

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