How to Make Island-Style Sardines and Rice - A Step-by-Step Guide

Looking for a quick and delicious dinner that will transport you to a tropical paradise? Then look no further than this Island-Style Sardines and Rice recipe. Packed with bold flavors and wholesome ingredients, this dish is perfect for a weeknight meal or a casual weekend dinner.

Sardines are a highly nutritious fish that are packed with omega-3 fatty acids, protein, and calcium. Not only are they good for you, but they also have a rich, savory flavor that pairs perfectly with the isl...

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Ingredients

  • 1 tablespoon coconut oil
  • 1 roma (plum) tomato, diced
  • ¼ cup sliced white onion
  • 1 small garlic clove, minced
  • ⅛ teaspoon minced scotch bonnet chile pepper
  • 2 (3.75 ounce) cans sardines packed in soybean oil
  • salt and ground black pepper to taste
  • 2 cups cooked white rice

Information

  • Prep Time: 15 mins
  • Cook Time: 10 mins
  • Total Time: 25 mins
  • Servings: 4
  • Yield: 4 servings

  • Melt coconut oil in a skillet over medium heat; add tomato, onion, garlic, and scotch bonnet chile pepper. Cook and stir tomato mixture until onion is almost translucent, about 5 minutes.
  • Pour sardines and soybean oil into tomato-onion mixture; mash fish with a fork until incorporated. Cover skillet, reduce to low, and cook until sardines are heated through, about 3 minutes. Season with salt and pepper. Serve sardine mixture over rice.
  • Nutrition

    235 cal.

    • Total Fat: 9g
    • Saturated Fat: 4g
    • Cholesterol: 65mg
    • Sodium: 234mg
    • Total Carbohydrate: 24g
    • Dietary Fiber: 1g
    • Total Sugars: 1g
    • Protein: 14g
    • Vitamin C: 3mg
    • Calcium: 188mg
    • Iron: 2mg
    • Potassium: 261mg