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Marinated Sardine Salad with Orange, Mint & Red Onion

This dish is full of contrasts yet blends together beautifully, especially if you use thin slices of a good sourdough bread to scoop it in to your mouth and to mop up the juices.


  • 1 or two oranges peeled and segmented. This is not that difficult, just make sure your knife is VERY sharp. We used blood oranges in this recipe as they were in season although any juicy orange will work.

  • Half a small red onion very thinly sliced.

  • 150g of Mendolia Seafoods Marinated Sardine Fillets

  • Black pepper

  • Large handful of fresh mint leaves

Serving Suggestions

Good quality sourdough or pane di casa bread to serve

Preparation time: 10 minutes

Nutrition: Dairy Free, meat free, gluten free, low carb.


  • Salad bowl

  • Very sharp knife

  • Chopping board


  1. Cut the top and bottom from the orange. Place it on the chopping board so it sits flat on its bottom and gently hold it still by the top. Working from top to bottom, slice off the peel, turning as you go.

  2. Over a large bowl, Hold the orange in your hand with the segments running from top to bottom and very carefully insert your sharp knife in to the left side of the segment and loosen the flesh from the membrane. Turn the orange and loosen all the segments in this way. Then flip the orange upside down so the left side of the segment are the ones that need loosening and repeat the process. You should be able to flick out the loose segments with your knife as you loosen them. Save the juice.

  3. Drain the fillets and chop in to bite sized pieces.

  4. Mix the orange segments, the sardines and the onions together gently in the salad bowl.

  5. To make the dressing add two tablespoons of Mendolia Seafoods Marinated Sardine Fillets oil to the saved orange juice and a generous grinding of black pepper Mix well with a fork. Dress the salad and garnish with mint leaves.

This salad actually gets better overnight. Delicious with a glass of kombucha or a West Australian India Pale Ale.

Meet the Author: Susanna Morley-Wong

After many years working as music recording studio cook and music show backstage caterer, in London and Australia, Susanna hung up her whites in 2011. She wanted to learn about how all that food gets to the plate and the pantry in the first place. Susanna began by taking a post-graduate diploma Food Science and Technology and a Professional Writing and Research unit at Curtin University in Perth, Western Australia.

Gaining factory experience in a large manufacturer in Perth, she set up Grow Consultancy in 2015. Susanna works with industry professionals to deliver the best outcomes for food or beverage business.


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