Cooking with Ceci: Sardine dish a super-food

(Photo by Ceci Martinez)

(Photo by Ceci Martinez)

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.


Serve: 6


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


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.

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