LUNCH | DINNER
Rich Tomato Fish Dish
Marinara literally translates to ‘sailor-style’ so no wonder this dish tastes of the seaside. Oily fish is rich in omega 3, just 100g of sardines has over 200% of your RDI for B12 and over 1/4 of your vitamin D and calcium. Alternatively, mackerel in this dish would work great too. Somewhere between a soup and a stew, this is an affordable meal made from cupboard staples. Enjoy on its own as a light bite or serve with bread, potatoes or pasta to create a more fulfilling meal.
Fun fact: Did you know that pilchards are just large sardines?
DAIRY-FREE | GLUTEN-FREE | LOW-CARB | NUT-FREE | PALEO | SUGAR-FREE
Seaside Sardines alla Marinara
Equipment
- Hob
- Oven
Ingredients
Base
- 1 tbsp Extra Virgin Olive Oil
- 1 White Onion
- 4 Garlic Cloves
- 4 Mushrooms
- 1 tin Tomatoes
- 1 tbsp Tomato Puree
- 1 tsp Dried Basil
- ½ tsp Cayenne Pepper
- pinch Salt
- pinch Pepper
Roast
- 6 Cherry Tomatoes
Stir In
- 2 tins Sardines in Olive Oil (2 x 120g-140g tins)
- 4 Sundried Tomatoes
To Serve
- handful Fresh Basil Leaves
Instructions
- Cut cherry tomatoes in half and roast at 160°C for 30 minutes.
- Dice onions and fry in olive oil for about 10 minutes or until soft.
- Slice mushrooms, dice garlic and add to onions, fry for about 5 minutes or until cooked.
- Stir in tinned tomatoes, tomato puree, basil, cayenne, salt and pepper. Place lid on top and simmer for 10-15 minutes.
- Add sardines with the oil, roasted tomatoes and sundried tomatoes.
- Serve with fresh basil leaves.
SARDINES | OILY FISH | TOMATO | ONION | GARLIC | BASIL | OLIVE OIL | ITALIAN SAUCE
Shop ingredients
affiliate links – please read my disclosure here
Tomato Puree – Biona
Chopped Tomatoes – Biona
Sundried Tomatoes – Whole Foods
Cayenne Pepper – Whole Foods
Basil – Whole Foods
Perfect paired with
Leave a Reply