Sardines in Tomato Sauce
Dive into the bold and comforting flavors of this Sardines in Tomato Sauce recipe, a classic Mediterranean-inspired dish that's both hearty and wholesome. Fresh, tender sardines are gently bathed in a rich and aromatic tomato sauce, made with sautéed onions, garlic, crushed tomatoes, and a blend of dried herbs like oregano and basil. A hint of sweetness from sugar and optional red chili flakes for a touch of heat bring balance to this vibrant sauce. Simmered to perfection, the sardines soak up the luscious flavors, making each bite irresistibly satisfying. Quick to prepare and ready in just 45 minutes, this nutritious recipe is perfect served over pasta, steamed rice, or alongside crusty bread to mop up every last drop. Whether you're a seafood lover or looking to add a new twist to your weekly dinner lineup, this dish is a surefire crowd-pleaser!
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Recipe Information
Ingredients
- 500 grams fresh sardines
- 3 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 pieces garlic cloves, minced
- 400 grams canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon sugar
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoons red chili flakes (optional)
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 200 ml water
- 2 tablespoons fresh parsley, chopped
Instructions
Clean the sardines by removing the heads and guts, then rinse them thoroughly under cold water. Pat them dry with paper towels and set aside.
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent and softened.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the crushed tomatoes, tomato paste, sugar, oregano, basil, red chili flakes (if using), salt, and black pepper. Stir everything together to combine.
Pour in the water and bring the sauce to a gentle simmer. Let it cook uncovered for about 10 minutes, stirring occasionally, to allow the flavors to meld.
Carefully place the sardines into the tomato sauce in a single layer. Spoon some of the sauce over the fish to coat them.
Cover the skillet and let the sardines cook in the sauce for 10-15 minutes on low heat, or until they are tender and cooked through.
Taste the sauce and adjust the seasoning with more salt or pepper if needed.
Sprinkle the chopped fresh parsley over the dish before serving.
Serve hot with crusty bread, steamed rice, or pasta for a complete meal.
Nutrition Facts
Calories |
1630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.6 g | 129% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 710 mg | 237% | |
| Sodium | 4968 mg | 216% | |
| Total Carbohydrate | 49.3 g | 18% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 29.7 g | ||
| Protein | 131.9 g | 264% | |
| Vitamin D | 60.0 mcg | 300% | |
| Calcium | 2117 mg | 163% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 3953 mg | 84% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
