Sardines in Tomato Sauce

Name: Sardines in Tomato Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 2 tablespoons olive oil; 1 medium onion (finely chopped); 2 cloves garlic (minced); 400 grams canned tomatoes (crushed); 1 tablespoon tomato paste; 1 teaspoon sugar; 1/2 teaspoon dried oregano; 1/4 teaspoon chilli flakes (optional); to taste salt and pepper; 500 grams fresh sardines (cleaned and gutted); 1 lemon juice (freshly squeezed)

30 min 4 servings Easy

All Recipes

Savoury sardines simmered in a rich tomato sauce, perfect for a quick and flavourful meal.

Prep

10 min

Cook

20 min

Total

30 min

Servings

Difficulty

Easy

Sardines in Tomato Sauce is a classic dish that combines the richness of sardines with the tangy sweetness of tomatoes. It's a staple in many Mediterranean households and is known for its simplicity and depth of flavour. This dish is not only delicious but also packed with nutrients. Sardines are an excellent source of omega-3 fatty acids, making this a heart-healthy meal. The preparation is straightforward, allowing you to bring a taste of the sea to your table in just a few steps.

Instructions

Prepare the tomato sauce

Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté for 5 minutes until soft. Stir in the minced garlic and cook for an additional minute.

Pro tip: Sautéing the onions until they're soft enhances their sweetness.

Add the tomatoes

Pour in the crushed tomatoes and add the tomato paste. Stir well to combine.

Season the sauce

Add sugar, dried oregano, and chilli flakes. Season with salt and pepper to taste. Let it simmer for about 10 minutes, stirring occasionally.

Pro tip: Simmering the sauce helps to deepen the flavours.

Prepare the sardines

While the sauce simmers, rinse the sardines and pat them dry with paper towels. Drizzle with lemon juice and set aside.

Pro tip: Use fresh sardines for the best flavour.

Combine sardines and sauce

Gently place the sardines into the sauce, making sure they are submerged. Cover and cook for 5-7 minutes until the sardines are cooked through.

Pro tip: Sardines are done when they are opaque and flake easily with a fork.

Serve

Transfer the sardines and sauce to a serving dish. Garnish with fresh herbs if desired.

Pro tip: Serve with crusty bread for dipping.

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Tips & Tricks

Use fresh sardines for the best flavour; if unavailable, high-quality canned sardines will suffice.
Adjust the amount of chilli flakes to suit your heat preference.
Serve with crusty bread to soak up the delicious tomato sauce.
Garnish with fresh herbs like parsley or basil for added freshness.

Frequently Asked Questions

How do I cook sardines in tomato sauce?

Cook sardines in a rich tomato sauce by sautéing onions and garlic, adding tomatoes and seasonings, then simmering with sardines.

Can I use canned sardines for this recipe?

Yes, high-quality canned sardines can be used, but reduce the cooking time to prevent overcooking.

What should I serve with sardines in tomato sauce?

Serve with crusty bread, steamed rice, or a green salad to complement the dish.

How long does it take to cook sardines in tomato sauce?

The entire cooking process takes about 20 minutes after a 10-minute prep time.

What is the nutritional value of sardines in tomato sauce?

Each serving contains about 300 calories, 25g protein, 12g carbs, and 18g fat.

Serving Suggestions

Serve Sardines in Tomato Sauce with a side of steamed rice or a green salad for a complete meal. The dish pairs well with a crisp white wine, such as Sauvignon Blanc, enhancing the flavours of the sardines and tomatoes. To make this dish ahead, prepare the tomato sauce and store it in the refrigerator for up to 3 days. When ready to serve, simply reheat the sauce, add the sardines, and cook until heated through. Leftovers can be stored in an airtight container in the fridge for up to 2 days.