Steps to Prepare Sardines Healthy To Eat

Island-Style Sardines And Rice

Sardines are the superheroes of the seafood world.

Recipe Summary Island-Style Sardines And Rice

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!

Ingredients | Sardines Healthy To Eat

1 tablespoon coconut oil

1 roma (plum) tomato, diced

¼ cup sliced white onion

1 small garlic clove, minced

⅛ 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

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.

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.

Info | Sardines Healthy To Eat

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

TAG : Island-Style Sardines And Rice

Breakfast and Brunch, Meat and Seafood, Seafood,