A friend of mine asked me: what are you cooking tonight? I said: Sardine Curry in Tomato Sauce! In shock she asked me how did you convince your family to eat that? I said: this recipe will make you change your mind. This delicious and surprisingly tasty meal will give you a glimpse into Fijian cuisine. These tiny fishes are a super-food because of their bone-building vitamins!
Note: Sardines are high in Omega-3, contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of the B vitamins.
SARDINE CURRY IN TOMATO SAUCE
Serve: 6
Ingredients:
olive oil
1 large onion, diced
3 cloves garlic, minced
1 can (15-ounces) sardines in tomato sauce (I use “La Preferida” sold in Latin markets)
1/2 pound string beans, cut in three parts
1 can (15-ounces) tomato sauce
1 teaspoon curry powder
1/2 teaspoon cumin
1/2 teaspoon ginger, peel and grated (optional)
pinch of salt and pepper to taste
handful cilantro, chopped
juice of half a lemon
Directions:
Heat the oil over medium heat in a low saucepan. Add onion and cook until translucent. Add garlic and cook for about 30 seconds. Add sardines, crush the flesh with the back of a fork, add string beans, tomato sauce, curry powder, cumin, salt and pepper. Cover and simmer over medium-low heat for five minutes until string beans are al dente. Taste and adjust seasoning. Finish with a handful of cilantro and juice of half a lemon, mix well. Serve with jasmine or basmati rice.
