Tinned Sardines In Tomato Sauce
Tinned sardines in tomato sauce are a convenient and nutritious snack or meal option. Packed with protein, omega-3 fatty acids, and essential vitamins, they provide a quick, flavorful choice. Often enjoyed with bread or crackers, they offer a rich, savory taste that complements various dishes.
Equipment
- Pan/skillet
- Knife and chopping board
- Wooden spoon
- Measuring spoons and cups
- Small bowl (for mixing)
Ingredients
- 1 can approximately 120g of tinned sardines in tomato sauce
- 1 tablespoon olive oil
- 3 sprigs thyme
- 2 scallions chopped
- 1 bell pepper chopped
- 1 small onion finely chopped
- 2 garlic cloves minced
- 1/2 teaspoon red pepper flakes optional, for heat
- 1 tablespoon lemon juice
- 1/2 teaspoon sea salt or your preferred salt
- 1/2 cup water
- 2 medium tomatoes cut into wedges
- 2 tablespoons chopped parsley
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add chopped onions, bell pepper, and scallions. Sauté for about 3-4 minutes until soft. Add garlic and thyme to the skillet. Sauté for another minute, stirring constantly to avoid burning.
- Stir in the red pepper flakes (if using), and add the tinned sardines with their sauce. Let everything simmer for 5-7 minutes, allowing the flavors to combine.
- Pour in the water, lemon juice, and sea salt. Stir, then add tomato wedges and cook for another 3-4 minutes until the tomatoes begin to soften.
- Once the tomatoes are softened and the sauce has thickened slightly, remove from heat. Garnish with chopped parsley before serving.
- Serve warm with rice, bread, or enjoy on its own!