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!

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Recipe Summary

prep:
15 mins
cook:
10 mins
total:
25 mins
Servings:
4
Yield:
4 servings
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Ingredients

4
Original recipe yields 4 servings
The ingredient list now reflects the servings specified
Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

235 calories; protein 13.7g 27% DV; carbohydrates 23.8g 8% DV; fat 9g 14% DV; cholesterol 65.3mg 22% DV; sodium 234.3mg 9% DV. Full Nutrition

Reviews (3)

Read More Reviews

Most helpful positive review

Rating: 4 stars
01/11/2015
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 bonnet peppers i used scotch bonnett pepper sauce because it's what I had on hand and i could control the level of spice and heat. The 2nd time i made it i added Green peppers and used grits instead of rice. Still a wonderful flavor and very satisfying dish. The coconut oil really gives it the island flare. Read More
(6)
6 Ratings
  • 5 star values: 3
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
01/11/2015
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 bonnet peppers i used scotch bonnett pepper sauce because it's what I had on hand and i could control the level of spice and heat. The 2nd time i made it i added Green peppers and used grits instead of rice. Still a wonderful flavor and very satisfying dish. The coconut oil really gives it the island flare. Read More
(6)
Rating: 5 stars
03/24/2017
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 busy night! Read More
(2)
Rating: 5 stars
06/01/2016
I added a squeeze of lemon juice instead of salt and a splash of low sodium soy sauce. Read More
(1)
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