Island-Style Sardines and Rice
Ingredients25 m servings 235 cals
- Melt coconut oil in a skillet over medium heat; add tomato, onion, garlic, and scotch bonnet chile pepper. Cook and stir tomato mixture until onion is almost translucent, about 5 minutes.
- Pour sardines and soybean oil into tomato-onion mixture; mash fish with a fork until incorporated. Cover skillet, reduce to low, and cook until sardines are heated through, about 3 minutes. Season with salt and pepper. Serve sardine mixture over rice.
- Cook's Notes:
- If you are not concerned with the carbohydrate content of this meal, you can add very thinly sliced white potatoes to the pan with the oil and onion only; cover and steam until potatoes are done (depends on how thin you slice them.) When potatoes are done, add the additional ingredients and complete the recipe as listed.
- Habanero chile peppers can be substituted for scotch bonnet peppers if desired.
Per Serving: 235 calories; 9 g fat; 23.8 g carbohydrates; 13.7 g protein; 65 mg cholesterol; 234 mg sodium. Full nutrition
ReviewsRead all reviews 3
This is a really delicious dish! I made some adjustments but i think it's still a great use of sardines. Instead of using sardines in soybean oil i used sardines in water & instead of Scotch bon...
Delicious. I had to make a few adjustments (no scotch peppers) because of my children and I used standard tomato because I didn't have plum but absolutely delicious, healthy and quick meal for a...