SERVES 2 • PREP TIME: 10 MINUTES • COOK TIME: 15 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM
30 MINUTES OR LESS, ONE-POT
Sardines often get a bad reputation because of their smell and taste, but I am confident this dish will change anyone’s mind. The sardines are flavored with a savory, complex, and flavorful homemade tomato sauce made with caramelized sweet garlic, fruity and slightly salty Kalamata olives, fresh and earthy parsley and oregano, and a touch of heat from red pepper flakes. Eat this by itself, with
Whole Wheat Seed Crackers
, or on top of a whole wheat or bean pasta.
2 teaspoons avocado oil
1 medium yellow onion, diced
2 large garlic cloves, minced
1 pound medium Roma tomatoes, cut into ½-inch pieces
7½ ounces no-salt-added canned sardines, in water
¼ cup low-sodium Kalamata olives, quartered
½ teaspoon dried oregano
½ cup fresh chopped fresh parsley
¼ teaspoon red pepper flakes
½ teaspoon freshly ground black pepper
1
.
In a medium skillet, heat the oil over medium-high heat. Add the onions and garlic and sauté until translucent, about 2 minutes.
2
.
Add the tomatoes and cover for 5 minutes, until the tomatoes have softened and their juices are exposed.
3
.
Drain the sardines and, in a small bowl, mash well with a fork.
4
.
Add the sardines, olives, oregano, parsley, red pepper flakes, and black pepper to the tomato, onion, and garlic mixture. Mix well and cook on medium-low heat, covered, for another 5 minutes. Serve on top of ½ cup of whole wheat pasta or bean pasta, or alongside
Whole Wheat Seed Crackers
.
SUBSTITUTION TIP:
If you want a more lemon-y, salty, and nutty taste, swap the Kalamata olives for 1 tablespoon of low-sodium capers or ½ tablespoon of diced green olives.
Per serving:
Calories: 278, Total fat: 15g, Saturated fat: 3g, Cholesterol: 51mg, Sodium: 241mg, Potassium: 1014mg, Magnesium: 65mg, Carbohydrates: 17g, Sugars: 9g, Fiber: 4g, Protein: 22g, Added sugar: 0g, Vitamin K: 266mcg