Quick Sardine Curry with canned sardines

Sardines ( also known as pilchards ) are said to be one of the world’s healthiest foods since they are loaded with Omega-3 fatty acids, protein, Vitamin B12, Vitamin D, iron, phosphorus as well as a host of other key vitamins and minerals. They contain virtually no mercury, thus making them one of the safest fishes to eat.Of late, I have been making attempts to incorporate more fish into my family’s diet . According to Canada’s Food Guide , it is recommended to eat at least two servings of fish each week and this recipe for Sardine Curry made with canned sardines is a quick and easy way to do that.

Quick Sardine Curry

Usually, I try to avoid canned foods as much as possible but canned sardines in tomato sauce are a staple in my pantry because no nutritional value is lost during the canning process of sardines. In fact, canned sardines are higher in calcium since the bones are softened during the canning process making them edible . Also, I must admit that If I had to go through the tedious process of finding, cleaning , cooking and eating fresh sardines with bones I would never be eating them as often as I do.

A word of caution to those who are not very adventurous about seafood : Sardines have a really strong ‘fishy’ taste and smell. So, it might take some time for you to develop a taste for them. For this curry I prefer canned sardines in tomato sauce with chili but if you cannot find them you may use sardines with plain tomato sauce. You can just increase the red chili powder in the recipe instead.

2 cans ( 155 grams each ) Sardines in tomato sauce with chili
1-2 tablespoons oil
1/4 teaspoon fenugreek seeds
1/2 teaspoon garlic paste
1 medium onion, finely chopped
1 large tomato, finely chopped
1/2 teaspoon coriander powder
1/2 teaspoon red chili powder ( or according to taste )
Pinch of turmeric
1/4 teaspoon salt or according to taste
3 green chilies , slit
Cilantro, chopped for garnish

Method:1) Heat oil in a skillet and add the fenugreek seeds. When they begin to splutter , add the garlic paste followed by the chopped onion. Sauté the onion until it is golden brown in color.

2) Add the chopped tomatoes and all the dry spices. Be careful while adding salt as canned sardines already contain salt. Cook on low- medium heat until the tomatoes are soft and oil oozes out

3) Open the sardine cans and gently add the sardines along with the tomato sauce to the skillet . Do not move the sardines too much to avoid breaking the pieces.

4) Add the slit green green chilies and simmer for about 5-7 minutes to heat the sardines fully and allow the flavors to mingle.

5) Garnish with chopped cilantro . Serve hot with boiled rice.

Sardine Curry