Click here to print this page

Planning Retirement Online

Recipe Inspiration from Waitrose


Here at LaterLife we have compiled some recipes in association with Waitrose for you to enjoy at home.

Why not try something different using this Month's Health Food, Sardines.


See more Recipes from Waitrose

Main Courses


Tomato sardines with spaghetti

Total time: Ready in 15 minutes 15 minutes
Serves: 4


300g Waitrose LOVE Life Wholewheat Spaghetti
4 x 95g cans John West Sardines in Tomato Sauce
195g can essential Waitrose Sweetcorn in Water, drained
Grated zest and juice ½ essential Waitrose lemon
1 x ½ 25g pack flat leaf parsley, chopped


1. Cook the spaghetti in boiling water for 9–10 minutes then drain. In the same pan, add the sardines, breaking them up slightly, then the sweetcorn and lemon zest, before squeezing over the juice of ½ lemon.

2. Stir the sauce into the hot pasta, transfer to bowls, top with parsley and serve.


We recommend the Fief Guérin, Muscadet Côtes de Grandlieu Sur Lie with this main course.

Chilli Garlic Sardines with Lemon Olive Oil

Barbecued fresh sardines really capture the flavour of summer and are ready in minutes.

  • Preparation time:10 minutes, plus marinating (optional)
  • Cooking time:4 minutes to 6 minutes
  • Total time:14 minutes to 16 minutes 

Serves: 2


  • 6 sardines, from the fish service counter, gutted and cleaned
  • 1 red chilli, deseeded and finely chopped
  • 2 cloves garlic, finely chopped
  • 1 tbsp Waitrose Lemon Infused Olive Oil
  • 1 unwaxed lemon, cut into wedges


  1. Butterfly the sardines by removing the heads, trimming the fins and cutting open the fish from the belly to the tail. Open out the fish and place flesh-side down on a chopping board, pressing down firmly along the backbone with your fingers until the fish is flattened.
  2. Turn the fish over and carefully and slowly pull out the backbone, cutting it off at the tail end. Remove any small bones left behind.
  3. Mix the chilli, garlic and oil in a large shallow bowl. Add the sardines and coat well on both sides. If you have time, leave in the fridge to marinate for 10-20 minutes.
  4. Preheat the grill to high or, if cooking on a barbecue, wait until the coals are glowing red under a thin layer of ash. Cook the sardines for about 2-3 minutes on each side until the flesh is opaque. At the same time, grill or barbecue the lemon wedges until starting to char. Serve with a salad of Romaine lettuce, new potatoes and the charred lemon wedges.

Cook's tips

If you prefer, keep the gutted sardines whole. Just score, marinate and cook as above. Try other infused oils such as basil, chilli or garlic as marinades or drizzled over pasta.

We recommend the Waitrose Vina Taboexa Albariño with this main course.

Grilled Sardines with a Lemon Oil, Pine Nut, Herb and 'Seawater' Dressing

The parsley you'll find in Morocco is the flat-leaf variety. Many Moroccans grow parsley, as well as mint and coriander, in their plots at home. It also sells in abundance during spring and summer in the food markets. Moroccan cooks will often buy it in large quantities, chop it and freeze it: frozen, it will keep for up to six months. This is one of those recipes that can only be finalised when shopping in the market. Although grilled sardines are very popular in Morocco, if another fish looks better, use that instead. The herbs suggested here are very much a guide; use whichever soft green herbs take your fancy. For authenticity, cook the sardines on the barbecue.

  • Preparation time:20 minutes
  • Cooking time:6 minutes
  • Total time:26 minutes 

Serves: 6


  • 2 tbsp sea salt
  • 3 tbsp pine nuts, toasted
  • 4 shallots, peeled and finely chopped
  • 2 garlic cloves, finely chopped
  • 20g flat-leaf parsley, chopped
  • 20g coriander, chopped
  • 20g mint, chopped
  • 250ml lemon-infused olive oil, plus extra for brushing
  • 12 sardines, gutted
  • 3 large lemons, halved


  1. Light your barbecue well in advance if using it to cook the sardines. Dissolve the sea salt in about 5 tbsp boiling water. When it has cooled, it should have a strong briny flavour. Place the pine nuts in a bowl with the shallots, garlic and herbs. Season with pepper, then stir in the lemon-infused olive oil and 'seawater'.
  2. Brush the sardines with olive oil and season with salt and freshly ground black pepper. Barbecue, griddle or grill for 2-3 minutes on each side until cooked through.
  3. Transfer them to plates, give the dressing a good stir and spoon some over the sardines. (You may not need it all, but you can use it up over the next few days drizzled on potatoes, grilled salmon or lamb cutlets). Serve with the lemon halves.

We recommend the Hatzidakis Santorini Assyrtiko with this main course.

Go back to Starters, or Move on to Desserts

Bookmark This Share on Facebook Receive more like this

Latest Articles:

Shingles vaccinations are now being offered to older people

Person having an injection

Shingles is a bit like gout, a disease we have heard of but something that often isn’t taken very seriously...until one has it oneself. We may be carrying the shingles virus without knowing it.


RSPB giving nature a home

Birdsong single set to soar into charts

Nightingale Luscinia megarhynchos. Credit: Craig Churchill, RSPB images

A track of pure birdsong is being released for the first time ever as part of the RSPB’s 'Let Nature Sing' project to get birdsong back into everyday life


The real soap opera

Putting clothes into a washing machine

3-in-1 pods, cold water gel, bio or non bio, non phosphate and now specialist men and spot’s got to the state where we probably feel we need a university degree to choose the best washing powder.


Win great prizes in our current Competitions

Silver Travel Avis car hire

Click here to visit the competitions page.

Article Archive

The LaterLife Article Archive provides a comprehensive list of links, to all the current regular article series' as well as quick links to older articles.
Back to LaterLife Today

Visit our Pre-retirement Courses section here on laterlife or our dedicated Retirement Courses site


Advertise on

LaterLife Travel Insurance in Association with Avanti