Island-Style Sardines and Rice

Jun 02, 2023June 2, 20230 15

Island-Style Sardines and Rice Recipe for a Delicious Lunch

by The Chefin Seafood

Prep

5 min

Cook

10 min

Ready In

15 min

Level

Easy

Rating

Ingredients

	1 tablespoon coconut oil
	1 roma ( plum ) tomato , diced
	1/4 cup sliced white onion
	1 small garlic clove , minced
	1/8 teaspoon minced scotch bonnet chile pepper
	2 cans sardines packed in soybean oil
	salt and ground black pepper to taste
	2 cups cooked white rice

Nutrision Information

Servings Per Recipe

Calories

545

Sugar

Fat

32g

Island-Style Sardines and Rice is a flavorful and satisfying meal that is perfect for anyone who loves seafood. This recipe is inspired by Caribbean cuisine and features sardines, which are a popular fish in the region. Sardines are packed with nutrients and have a deep, rich flavor that pairs perfectly with the other ingredients in this dish. By serving the sardines on a bed of fluffy white rice, you create a complete meal that is healthy, filling, and delicious. Whether you're looking for a quick lunch or an easy dinner recipe, Island-Style Sardines and Rice is a great choice!

Instructions

1.	In a large skillet, heat the coconut oil over medium heat.
2.	Add the diced tomato, sliced onion, minced garlic, and minced scotch bonnet chile pepper. Cook for 2-3 minutes until the vegetables are softened.
3.	Drain the sardines and add them to the skillet, along with the soybean oil from the cans.
4.	Season with salt and black pepper to taste.
5.	Cook for an additional 2-3 minutes, until the sardines are heated through.
6.	Serve the sardines and rice together, with the rice as a base and the sardines on top of the rice.

PROS

This recipe is quick and easy to prepare, making it perfect for a weeknight dinner or a weekend lunch.

Sardines are a great source of protein and healthy omega-3 fatty acids, which can help to reduce inflammation in the body and support heart health.

CONS

Some people may be put off by the strong taste of sardines.

Sardines are also high in sodium, so it’s important to be mindful of your overall sodium intake if you consume them frequently.

HEALTH & BENEFITS

Sardines are a nutrient-dense food that is rich in omega-3 fatty acids, vitamin D, and vitamin B12.
Consuming sardines may help to reduce inflammation, improve heart health, and support brain function.