One of my favorite dishes is this one. This is best consumed for breakfast in the morning with a strong cup of coffee. It is prepared with ingredients that are often available in a West Indian or Caribbean kitchen. Any canned salt fish can be used in place of sardines, but soybean oil gives it an incredible texture. If you like spicy food and sardines, it’s very tasty!
| Prep Time: | 15 mins |
| Cook Time: | 10 mins |
| Total Time: | 25 mins |
| Servings: | 4 |
| Yield: | 4 servings |
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
Instructions
- 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.
- If you are not concerned with the carbohydrate content of this meal, you can add very thinly sliced white potatoes to the pan with the oil and onion only; cover and steam until potatoes are done (depends on how thin you slice them.) When potatoes are done, add the additional ingredients and complete the recipe as listed.
- Habanero chile peppers can be substituted for scotch bonnet peppers if desired.
Nutrition Facts
| Calories | 235 kcal |
| Carbohydrate | 24 g |
| Cholesterol | 65 mg |
| Dietary Fiber | 1 g |
| Protein | 14 g |
| Saturated Fat | 4 g |
| Sodium | 234 mg |
| Sugars | 1 g |
| Fat | 9 g |
| Unsaturated Fat | 0 g |
Reviews
Tasted OK but not sure I’ll make again. Don’t think I am a fan of sardines and rice after trying it.
This is a wonderfully delicious use of Sardines. I used sardines in olive oil and a bit more scotch bonnet pepper. This is my second time making it.
Delicious. I used sardines in water because I used olive oil instead of coconut oil. I also didn’t have scotch peppers but did have scotch pepper sauce. I upped the garlic and onion because I like lots of flavor. It was so delicious!! You won’t be disappointed. If you like flavor, just add more.
Sardines really take over the flavor. Should be renamed to depression era sardines and rice
Delicious. I had to make a few adjustments (no scotch peppers) because of my children and I used standard tomato because I didn’t have plum but absolutely delicious, healthy and quick meal for a busy night!
I added a squeeze of lemon juice instead of salt and a splash of low sodium soy sauce.
This is a really delicious dish! I made some adjustments but i think it’s still a great use of sardines. Instead of using sardines in soybean oil i used sardines in water & instead of Scotch bonnet peppers i used scotch bonnett pepper sauce because it’s what I had on hand and i could control the level of spice and heat. The 2nd time i made it i added Green peppers and used grits instead of rice. Still a wonderful flavor and very satisfying dish. The coconut oil really gives it the island flare.