Monday, August 5, 2013

Chilli Sardines

Sardines are high in protein and contain vitamin B12 and tryptophan, which is an essential amino acid and a mood elevator. And sardines in tomato sauce (with bread or rice) is one of the easiest dishes you can rustle up quickly that’s delicious and nutritionally sound. Boost its flavour with chilli, ginger and onion, and cook the sauce till it is thick and clings to the fish. If you’re going low on sodium, use only half the sauce.

You Need:
  • ½ tbsp peanut oil
  • 1 green or red chilli (10g), sliced
  • 2 medium-sized onions (150g), peeled and sliced
  • 1 clove of garlic, sliced
  • 15g ginger, finely grated
  • 1 can sardines in tomato sauce (325g)
  • 1 sprig of parsley
You Do:
  • Heat oil in non-stick frying pan over low to medium heat.
  • Add chilli, onion, garlic and ginger, and stir-fry until fragrant, about 1 to 2 minutes.
  • Add sardines with sauce, reduce heat and cook until sauce thickens and clings to fish. Turn occasionally.
  • Garnish with parsley.
You Make: 4 servings

Per Serving: 166 calories, 2g carbohydrate, 19g protein, 9g fat, 1g fibre, 368mg sodium

This article was adapted by:


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