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!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Heat the olive oil in a large skillet or saucepan over medium heat.

Step 3

Add the chopped onion and sauté for 3-4 minutes until translucent and softened.

Step 4

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 5

Add the crushed tomatoes, tomato paste, sugar, oregano, basil, red chili flakes (if using), salt, and black pepper. Stir everything together to combine.

Step 6

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.

Step 7

Carefully place the sardines into the tomato sauce in a single layer. Spoon some of the sauce over the fish to coat them.

Step 8

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.

Step 9

Taste the sauce and adjust the seasoning with more salt or pepper if needed.

Step 10

Sprinkle the chopped fresh parsley over the dish before serving.

Step 11

Serve hot with crusty bread, steamed rice, or pasta for a complete meal.

Nutrition Facts

Serving size	(1317.3g)

Amount per serving	% Daily Value*
Calories	1629.9

Total Fat 100.6g	0%
Saturated Fat 14.3g	0%
Polyunsaturated Fat 4.0g
Cholesterol 710mg	0%
Sodium 4967.8mg	0%
Total Carbohydrate 49.3g	0%
Dietary Fiber 11.3g	0%
Total Sugars 29.7g
Protein 131.9g	0%

Vitamin D 2400IU	0%
Calcium 2117.0mg	0%
Iron 20.9mg	0%
Potassium 3953.3mg	0%

*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.

Source of Calories

Fat: 55.5%

Protein: 32.4%

Carbs: 12.1%