Cost: £8.32. Serves 4

1kg small fresh sardines, heads off, butterflied
2 tbsp plain flour
3 tbsp olive oil
4 shallots, finely sliced
1 carrot, peeled, halved and sliced thinly
1 tbsp coriander seeds
Pinch of dried chilli flakes
2 tbsp sultanas
4 bay leaves
75ml white wine vinegar
75ml white wine
1 tsp sea salt
20 small new potatoes
100g rocket leaves, washed

Coat the sardines lightly in flour. Heat half the oil in a frying pan, and fry them until lightly golden on both sides. Arrange in a large, shallow, non-reactive serving dish.

Add the remaining olive oil to the pan and cook the shallots for 2 minutes. Add the carrot, coriander seeds, chilli, sultanas, bay leaves, vinegar, white wine, 75ml water and salt. Bring to the boil and simmer for 15 minutes, until the carrot is tender.

Pour the hot sauce over the sardines and set aside. Boil the potatoes in salted water for 20 minutes until tender, then drain. Serve the sardines with the potatoes and rocket, and spoon over the sauce.

Cost Sardines £4, olive oil 40p, shallots 30p, carrot 15p, coriander 5p, chilli 5p, sultanas 10p, bay leaves 20p, white wine 70p, sea salt 20p, potatoes £1.28, rocket 89p, flour, vinegar.

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