Canned Sardines in Tomato Sauce

This canned sardines in tomato sauce recipe is quick and easy to make, taking only 20 minutes. Here is how to make canned sardines in tomato sauce.

Are Sardines in Tomato Sauce Good for You?

To be clear, I don't have a health or medical background, but if I need to answer a question like that, I always look at websites like healthline.com or webmd.com.

According to webmed.com, canned sardines are healthy because they are rich in protein, omega 3, and vitamins. However, if you have health challenges like high blood pressure or gout, or are susceptible to kidney stones, you may need to avoid canned sardines.

A serving of four sardines contains:

• Calories: 100
• Protein: 12 grams
• Fat: 5 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams

Sardines are very rich in vitamins:

• Vitamin B12
• Selenium
• Phosphorus
• Vitamin D
• Calcium
• Niacin (Vitamin B3)
• Iodine

How to Prepare Canned Sardines in Tomato Sauce

Before talking about preparing canned sardines in tomato sauce, let me tell you about how Tunisians eat sardines and harissa.

To make canned sardines with harissa, you simply combine canned sardines with the harissa in a dish and then serve it with bread. It takes only 2 minutes to prepare this dish. However, if you would like to use a fresh tomato sauce in your sardine recipe, they will take a little longer to make.

Ingredients

• 2 tablespoons olive oil
• ½ diced onion
• 2 tablespoons crushed garlic
• 1 tablespoon ready-made tomato sauce (you can use pasta sauce)
• 3 diced tomatoes
• ½ tablespoon salt
• 1 tablespoon black pepper
• ½ tablespoon paprika
• 1 tin of sardines, with the sardines lightly crushed
• 1 teaspoon lemon juice
• ½ tablespoon chopped parsley
• Bread for serving

Kitchen Gadgets

• Frying pan

How to Make Canned Sardines in Tomato Sauce

Canned sardines are already cooked so you don't need to cook them in any way. You simply have to make a simple tomato sauce and then add the sardines.

• Heat the olive oil in a skillet.
• Add the onion and garlic, and cook while stirring until they become soft and golden brown, about 3 to 4 minutes.
• Add the ready-make tomato sauce and cook while stirring for 2 minutes.
• Stir in the diced tomato and season with the salt, black pepper, and paprika.
• Cook for 10 minutes or until the diced tomatoes break down and the mixture is a smooth sauce.

At this point, your tomato sauce is ready and can be added to the sardines. If desired, you can drain the oil from the sardines, but I prefer to eat the tomato sauce and sardines with the oil.

• Add the crushed sardines to the tomato sauce along with the lemon juice and serve with parsley on top.
• Serve immediately with bread.

How Do You Make Canned Sardines Taste Better?

It all depends on what you will serve with your canned sardines and what type of canned sardines you use.

Some canned sardines are already seasoned with salt, black pepper, and olive oil and others not. In general, if you want to make your canned sardine taste better you can add these ingredients:

• Salt
• Black pepper
• Lemon juice
• Vinegar

What Can I Make With Canned Sardines?

As with fresh fish, you can use canned sardines in tons of recipes. Here is a list of dishes you can use canned sardines in:

• Pizza

You can top pizza with canned sardines before or after baking it.

• Salad

Simply add sardines to your salad along with corn, lettuce and other fresh vegetables.

• Pasta

Sardines work wonders in so many types of pasta dishes.

• Tacos

Try adding sardines to tacos.

• Toast

You can top toast with chili sauce or tomato sauce along with the sardines.

How to Store Canned Sardines in Tomato Sauce

Simply wrap leftover canned sardines in plastic wrap and place it in the fridge for up to 1 week or in the freezer for up to 2 to 3 months.

Canned Sardines in Tomato Sauce

Yield: 2 servings

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

This canned sardines in tomato sauce recipe is quick and easy to make, taking only 20 minutes. Here is how to make canned sardines in tomato sauce.

Print

Ingredients

• 2 tablespoons olive oil
• ½ diced onion
• 2 tablespoons crushed garlic
• 3 diced tomatoes
• ½ tablespoon salt
• 1 tablespoon black pepper
• ½ tablespoon paprika
• 1 tin of sardines, with the sardines lightly crushed
• 1 teaspoon lemon juice
• ½ tablespoon chopped parsley
• Bread for serving

Instructions

1. Heat the olive oil in a skillet.
2. Add the onion and garlic, and cook while stirring until they become soft and golden brown, about 3 to 4 minutes.
3. Add the ready-make tomato sauce and cook while stirring for 2 minutes.
4. Stir in the diced tomato and season with the salt, black pepper, and paprika.
5. Cook for 10 minutes or until the diced tomatoes break down and the mixture is a smooth sauce.
6. Add the crushed sardines to the tomato sauce along with the lemon juice and serve with parsley on top.
7. Serve immediately with bread.

Notes

You can pat the sardines before using them if desired.

Nutrition Information:

Yield: 2 Serving Size: 1
Amount Per Serving:Calories: 265Total Fat: 16gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 17mgSodium: 2027mgCarbohydrates: 25gFiber: 8gSugar: 10gProtein: 8g