555 Sardines In Tomato Sauce Hot 155g Canned Sardines Lulu UAE from www.luluhypermarket.com
Introduction
If you're looking for a quick, easy, and delicious meal, sardine tomato sauce is the way to go. This dish is perfect for a busy weeknight or a lazy Sunday afternoon. It's packed with flavor, nutrients, and protein, making it a healthy and satisfying choice for any meal. Plus, it's super easy to make and requires only a few ingredients.
Ingredients
To make sardine tomato sauce, you'll need the following ingredients:
1 can of sardines
1 onion
3 garlic cloves
1 can of chopped tomatoes
1 tablespoon of olive oil
1 teaspoon of dried oregano
Salt and pepper to taste
Pasta of your choice
Sardines
Sardines are a type of fish that are rich in omega-3 fatty acids, which are essential for our health. They also contain high amounts of protein, calcium, and vitamin D. Sardines are also a sustainable seafood choice, as they are small fish that reproduce quickly and don't require much fishing effort.
Onion and Garlic
Onions and garlic are two essential ingredients in many dishes, including sardine tomato sauce. They add flavor, aroma, and nutrients to the dish. Onions are rich in antioxidants, vitamin C, and fiber, while garlic has antibacterial and anti-inflammatory properties.
Chopped Tomatoes
Chopped tomatoes are the base of the sauce. They provide a sweet and tangy flavor to the dish and are rich in vitamin C, potassium, and lycopene, an antioxidant that may reduce the risk of cancer and heart disease.
Olive Oil
Olive oil is a healthy fat that can reduce inflammation, lower cholesterol levels, and protect against heart disease. It also adds flavor and richness to the sauce.
Dried Oregano, Salt, and Pepper
Dried oregano is a herb that adds a Mediterranean flavor to the sauce. It's rich in antioxidants and has antibacterial properties. Salt and pepper are essential seasoning ingredients that bring out the flavors of the other ingredients.
Pasta
You can use any type of pasta you like for this dish, such as spaghetti, penne, or fusilli. Pasta is a good source of carbohydrates, fiber, and some vitamins and minerals.
Instructions
Here's how to make sardine tomato sauce:
Cook the pasta according to the package instructions.
While the pasta is cooking, chop the onion and garlic.
Heat the olive oil in a large pan over medium heat.
Add the onion and garlic to the pan and sauté for a few minutes until they soften.
Add the can of chopped tomatoes to the pan and stir well.
Add the dried oregano, salt, and pepper to the pan and stir again.
Let the sauce simmer for 5-10 minutes until it thickens.
Open the can of sardines and drain the oil.
Add the sardines to the pan and break them into smaller pieces with a spoon.
Stir the sauce gently to mix the sardines with the tomato sauce.
Let the sauce simmer for 2-3 more minutes until the sardines are heated through.
Drain the pasta and add it to the pan with the sauce.
Toss the pasta with the sauce until it's well coated.
Serve hot and enjoy!
Nutrition
Here's the nutritional information for one serving of sardine tomato sauce with 100g of pasta:
Calories: 450
Protein: 24g
Carbohydrates: 45g
Fiber: 6g
Fat: 18g
Saturated Fat: 3g
Sugar: 6g
Sodium: 480mg
Calcium: 170mg
Iron: 4mg
Vitamin C: 24mg
Potassium: 580mg
Conclusion
Sardine tomato sauce is a delicious and healthy dish that you can make in minutes. It's perfect for a busy weeknight or a lazy Sunday afternoon. The combination of sardines, tomatoes, onion, garlic, and pasta creates a satisfying and flavorful meal that's packed with protein, fiber, and nutrients. Plus, it's easy to customize by adding your favorite herbs, spices, or vegetables. Give it a try and enjoy a taste of the Mediterranean!
