Sardines with Caper and Lemon Sauce

Add the flour, one tablespoon of salt, and the Essence to a shallow sided platter. Stir to combine. Reserve.

Heat at 30cm non-stick saute pan over medium high heat. Add four tablespoons of the olive oil.

Quickly dredge the sardines in the seasoned flour, then add directly to the hot oil. Cook for four minutes per side, or until just cooked through, then transfer to a serving platter.

In the same pan heat the remaining olive oil then add the shallot, garlic, crushed red pepper, black pepper, the remaining 1/2 teaspoon salt, parsley, coriander, capers, and lemon juice. Toss until the herbs are wilted and pour the entire mixture over the sardines. Serve immediately.