Island-Style Sardines and Rice

4.3
(8)

This is one of my favorite recipes. My favorite way to enjoy this is in the morning, for breakfast, with some good coffee. It is made from items that are almost always found in a West Indian/Carribean kitchen. Sardines can be substituted with any canned salt fish, but the soybean oil gives it the texture that is out of this world! Very tasty if you love spicy and if you love sardines!

2
2
Prep Time:
15 mins
Cook Time:
10 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 1 tablespoon coconut oil

  • 1 roma (plum) tomato, diced

  • ¼ cup sliced white onion

  • 1 small garlic clove, minced

  • teaspoon minced scotch bonnet chile pepper

  • 2 (3.75 ounce) cans sardines packed in soybean oil

  • salt and ground black pepper to taste

  • 2 cups cooked white rice

Directions

  1. 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.

  2. 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.

Nutrition Facts (per serving)

235 Calories
9g Fat
24g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 235
% Daily Value *
Total Fat 9g 12%
Saturated Fat 4g 20%
Cholesterol 65mg 22%
Sodium 234mg 10%
Total Carbohydrate 24g 9%
Dietary Fiber 1g 2%
Total Sugars 1g
Protein 14g
Vitamin C 3mg 14%
Calcium 188mg 14%
Iron 2mg 13%
Potassium 261mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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