Sautéed sardines

Posted December 10, 2022

Last Updated: March 17, 2023

Sardines stewed in a rich tomato sauce

Ingredients

  • 11 ounces sardines in tomato sauce, about 2 small cans
  • 3 cloves crushed garlic
  • 1 medium red onion sliced
  • 1 medium ripe tomato chopped
  • 2 pieces chili
  • 2 tsp. lemon or clam juice
  • 1/2 tsp. ground black pepper
  • 1 tsp. fish sauce or salt
  • 2 tbsp. cooking oil
  • 1 tbsp. flat-leaf parsley chopped

Directions

  1. In a saucepan, heat the oil.
  2. Sauté the onion and garlic until aromatic.
  3. Add the tomato and simmer for 3 minutes after the onion has softened.
  4. Sardines in tomato sauce and chili added. Stir and allow to boil.
  5. Cook on low to medium heat for 5 minutes. If necessary, you can add a little water.
  6. Add the fish sauce, salt, and freshly ground black pepper. Stir and continue to simmer for one minute.
  7. Remove from heat and place in a serving bowl. Add chopped flat-leaf parsley as a garnish.
  8. Serve with steaming rice. Serve and enjoy.



Sautéed sardies

How do I make delicious sardines even richer?

I am a huge fan of sardines in tomato sauce. They are ready to eat right out of the tin with all the flavor packed with them. Let's take that to the next level. Sautéing sardines is a simple and delicious way to prepare them.

When sautéed, sardines retain their natural flavor and oiliness, which can be further enhanced by seasoning with herbs, spices, or a squeeze of lemon juice. The high-heat cooking method helps to crisp the skin and keep the flesh moist. The oiliness of the fish also helps to keep the flesh from sticking to the pan.

You can serve Sautéed sardines as a main dish with a variety of sides. You can top vegetables, rice, pasta, salads, or sandwiches with this recipe.

In addition to being delicious, sautéed sardines are also a healthy choice. Sardines are an excellent source of omega-3 fatty acids which are beneficial for heart health, brain function, and reducing inflammation. They are also a good source of protein which is important for maintaining muscle mass and bone health. Sardines are also a good source of Vitamin D, which is important for maintaining healthy bones and teeth, and Calcium which is important for maintaining strong bones and teeth.

Eating sardines regularly can also help to protect the environment. Sardines are a small, abundant fish that are considered to be a sustainable choice. They are often caught using traditional, low-impact methods such as fishing with lines or nets.

In summary, sauteed sardines are a delicious, healthy, and sustainable choice for a meal. They are packed with important nutrients like omega-3 fatty acids, protein, vitamin D, and calcium. You'll find them easy to prepare. Enjoy them in a variety of dishes!