Sardines are more often than not overlooked when it comes to menu planning, especially in my home as hubby isn’t a great fan of sardines. He’s always complaining that sardines have a ‘fishy’ smell and taste. Come to think of it, I think this is the first time I’ve cooked sardines for him since we got married! It’s only because I said that I think it’s good to introduce sardines to Alicia that he relented the other day. 😛
Anyway, sardines are jam-packed with goodness so really, there’s no reason not to eat them. And with my home-made sauce to go along with the sardines (there’s a pathetic amount of sauce that comes together with the sardines so I have to make my own), the sardines aren’t ‘fishy’ at all! 🙂 Even hubby had to agree! 🙂 and he finished up the sauce together with the rice. This is great for making sandwiches too – just mash up the sardine to the texture you prefer. You may not need as much sauce for sandwiches though.
Well, she ate one whole sardine (including the bones of course) as one of the courses of her dinner that day! *happy mummy* The last time she had sardines was when I made sandwiches for myself and that was a super long time ago!
Goodness of sardines:
- high concentration of omega-3-fatty acid (sardines are considered to be one of the best sources of omega 3’s around, surpassed by only a few other fish such as Salmon).
- a naturally good source of vitamin D
- high in calcium which can work with the vitamin D to help promote stronger bones
- contains Vitamin B12, Vitamin D, Vitamin B3, protein, tryptophan, selenium and phosphorus.
- The fish is considered to be one of the healthiest of the world’s foods, especially with its high concentration of Vitamin D which is found in few foods in such amounts.
- There are no carbohydrates in sardine, yet high in protein
- 1 (oval) can of sardines (I use Ayam brand)
- 1 red onion (sliced)
- 3-4 cloves garlic (minced)
- 1 chilli (deseed, sliced)
- about 4 tablespoons tomato sauce (I use Maggi)
- 1 tablespoon assam (mix with a bit of water) or use lime to taste
- 100-200ml water
- Heat oil in a wok. Add the onion and chilli and fry till fragrant. Add the garlic.
- Add the sauce from the can of sardines (but don't place the sardines into the wok just yet).
- Add some water (gauge for yourself, depends on how thick you want the sauce to be) and the tomato sauce.
- Add the assam water (without the seeds of course - use a sieve).
- Let the sauce simmer for at least 10min. (By then, the onions would have softened and the sauce would have been sweetened by the onion so there's no need for extra sugar)
- Add the sardines and simmer for another 5min or so.
- Dish and serve with hot fluffy rice.
For more fish & seafood recipes, do check out the Fish & Seafood section in this blog for a complete directory of recipes (with thumbnails).
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