xmlns:fb='http://www.facebook.com/2008/fbml' CWR's Canned Sardine with Veggies

Wednesday, April 4, 2012

CWR's Canned Sardine with Veggies


Too busy even for a 30 minute meal? Here is a heart healthy recipe that will be ready in less than 15 minutes, provided you have decent chopping skills or one of those handy chopping gadgets (helpful but certainly not required in this recipe).

Canned sardines are mixed with bell peppers, tomatoes, cucumbers, onion and lime juice to cut the freshness. The veggies complement the fish by adding crunch and sweetness and increase the “healthful factor” a few notches. I am sure you are already aware that sardines are one of the healthiest foods on the planet and contain beneficial Omega-3 oils, are an excellent source of protein and are also high in calcium.

I buy sardines packed in olive oil or spring water with no other ingredients but salt, and always keep a few cans in my pantry. Canned sardines never disappoint during hunger emergencies……which seem to happen frequently in my household. It always amazes me when I see my kids heartily enjoy this dish…sardines and veggies? How did this happen? In a situation like this, ask no questions, just say a prayer of gratitude and savor the mommy moment---while it lasts…

I was inspired to post this recipe after one of my single male friends told me he made it for dinner. He opened the can of sardine and poured the contents over the rice. I was highly perturbed by the visual. Highly. I am sure that will work when one is "hangry"……but here is a more interesting way to eat canned sardines my friend!

This easy concoction can be served on crackers for an appetizer or wrapped in tender lettuce leaves for a healthful low carb meal. For a comforting weekend breakfast, I serve it with bread, fried bakes or roti and for a complete weeknight meal, I serve it on jasmine or basmati rice or quinoa.

It’s absolutely delicious and satisfying whichever way you chose.

CWR's Canned Sardine with Veggies
Serves 4
2 cans sardine (in water or olive oil), drained
½  tomato, finely chopped
1/3 cup finely chopped mixed bell peppers (about ½ bell pepper)
1/3 cup finely chopped cucumber (peeled if not organic and seeded)
½ cup chopped onion
2 teaspoons lime juice
Salt and pepper, to taste
Chopped scallion, for garnish

Variations - Diced avocado, crushed garlic, hot pepper (seeded and finely chopped), grated carrot. If you have an aversion to raw garlic or onion or would like to soften the flavors, cook in a little olive oil until translucent but not brown.



Drain water or oil from sardines. Finely chop tomatoes, bell peppers, cucumber and onion.



In a medium bowl combine tomatoes, bell peppers, cucumber, onion, lime juice, salt, pepper with sardines and let sit a few minutes. 


Garnish with scallions. Serve.



With love and easy dishes,
Ria


1 comment:

Perry Mahabirsingh said...

Looks delish.I admit I am not a lover of sardines but those pics of yours look fantastic and I would love to have this for breakfast...provided someone is making it for me.lol.

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