This recipe uses canned sardines, but for an interesting variation cook fresh sardines separately first. Sardine bones are soft and edible, and a great source of calcium.
Ingredients
Olive oil spray,
1 spray(s)
Onion, any type,
2 medium, diced
Garlic,
4 clove(s), crushed
Tomato,
2 medium, diced
White wine, medium dry,
0.25 cup(s)
Dried oregano,
2 teaspoon(s), chopped
Chicken stock, liquid,
1 cup(s)
Sardines, canned in water, drained,
400 g, drained
Black olives, drained,
25 g, 2 tablespoons roughly chopped
Basil,
2 tablespoon(s)
Black pepper, ground,
1 pinch(s), freshly ground
Cooking instructions
Heat a large frying pan over a medium heat and spray lightly with oil. Cook the onions and garlic gently until soft. Add the tomatoes and white wine and cook until the wine has reduced by half. Add the oregano and chicken stock, increase heat and bring to the boil. Cook until the sauce begins to thicken. Add the sardines to the pan and allow to warm through. Add the olives, basil leaves and pepper to taste, and serve immediately.
| Nutrition details per portion |
| Energy | 236.1 cal
988.3 kJ |
| Total Fat | 11.8g |
| - Saturated Fat | - |
| - Monounsaturated Fat | - |
| - Polyunsaturated Fat | - |
| - Omega 3 Fat | - |
| - Trans Fat | - |
| Cholesterol | - |
| Sodium | - |
| Total Carbohydrates | 5.4g |
| - Dietary Fibre | - |
| - Sugars | 4.6g |
| Protein | 23.9g |