Grilled Sardines & Pasta

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 Fresh sardines are delicious – rich, dense and oily, and a great source of omega-3 fatty acids. It’s always a good idea to eat your vitamins rather than rely on a supplement, and the levels of omega-3’s DHA and EPA are much better in fish than in algae sources.


  1. Boil the water (add salt) for the pasta and preheat your grill to high and line a baking tray with baking paper.
  2. Peel & finely chop the shallots and garlic and the chilli (remove seeds if you don’t like too much heat). Finely chop the rosemary leaves.
  3. Add olive oil to a large pan and add finely sliced shallots/onion, garlic, chilli and rosemary, season with salt and pepper. Fry for 2 minutes.
  4. Add the roughly diced tomatoes and their juices into the frying pan. Scatter in the chopped olives. Swirl in 3 tbsp cold water. Bring to a simmer and cook for 10 minutes.
  5. Cook the spaghetti to the pan of boiling water. When the pasta is cooked, drain it, reserving a mugful of the starchy cooking water.
  6. While the pasta cooks, lay the sardine fillets on the lined baking tray, skin side up. Drizzle with 1 tbsp oil and a pinch of salt and pepper. Slide the fish under the hot grill for 3 mins.
  7. Tip the drained spaghetti into the pan with the tomato sauce. Scatter in half the rocket leaves. Squeeze in the juice from half the lemon. Pour in 2 tbsp of the reserved pasta cooking water. Stir everything together, till the sauce has thickened.
  8. Plate up and add the grilled sardines on top of the pasta, and scatter the remaining rocket leaves and a drizzle of oil.

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Kim, Founder of Wilder Nature Nutrition
Kim, Founder of Wilder Nature Nutrition

Kim Haslam is the founder of Wilder Nature Nutrition, a nutrition-led clinical healthcare practice that specialises in helping clients with skin issues such as acne, eczema and rosacea. Kim is a BANT-registered Clinical Nutritional Therapist (British Association of Nutrition and Lifestyle Therapists) and associate member of the Royal Society of Medicine, and takes a holistic Functional Medicine approach to health, focusing on identifying the root causes of her clients symptoms to help them heal from the ground up.

Her inside-out approach to skincare is a truly personalised system that gets to the bottom of bad skin for good. By mapping her clients’ individual health factors such as hormonal balance, nutritional status, stress and inflammation levels, liver detoxification, microbiome diversity and genetic predispositions, she creates a map of factors that are contributing to her client’s less-than-optimal health. This generates a clear path forwards on the journey towards clearer skin and better health in ways that that will really work for her clients as individuals.

Clients have praised Kim for her clear and easy-to-digest ways of explaining complex health problems, her supportive attitude and her compassionate, non-judgemental and solution-oriented approach. Her innovative all-round approach to skin often has the side-effects of reducing depression and anxiety, strengthening the immune system, improving overall digestive function, eliminating period pains and improving general sense of well-being and quality of life.

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