Tinned Sardines stir fry tastes similar to our favorite Indian dry fish fry(recipe). I love dry fish fries but the salt content in it is too high so that I don’t prefer to eat often. But the salt in tinned sardines is not too high as it is preserved both in salt and oil. Sardines are an excellent source of Omega-3 fatty acids that aids in heart and brain health. Just 100 grams of Sardines provide approximately 24% of the daily recommended amount of Vitamin D. Boned sardines add up calcium too. I stock up on wild-caught tinned sardines from King Oscar brand and Wild Planet brand from Costco for winter because we starve for Vitamin D during the dark winter!
Sardines Stir Fry
Prep time
Cook time
Total time
Serves: 2
Ingredients
Main ingredient:
- Tinned sardines - 1 tin
Other ingredients:
- Shallots - 10
- Green chillies - 4 to 6
- Curry leaves - Few
- Salt - ⅛ tsp
Instructions
- Heat a pan, preferably an iron pan in medium heat.
- Open the sardines tin and pour 1 or 2 tbsp oil from the tin into the hot pan. I prefer using the oil from the tin since vitamin D is fat-soluble and may have leached into the oil.
- Once oil is hot, add slit(lengthwise) green chillies and few curry leaves.
- Once green chillies wilt, add chopped shallots/small onions.
- Add ⅛ tsp salt just for the onions and fry well.
- Once onions are fried well (do not brown it), take out the sardines and add to the pan. Discard the remaining oil.
- As you fry, cut the sardines using the ladle.
- Fry for 2 to 3 mins in medium-high heat.
- Check for salt and sprinkle more if required. You shall also add pepper powder to make it spicier.
- Mix well and transfer to a serving bowl.
Notes
1.Shallots can be replaced with big onion, but small onions elevate the taste.
2.Get wild caught sardines.
3.Check the ingredients and it should just contain sardines, oil and/or salt.
4.If the tin has salt, then skip salt, taste towards the end and add if required.
5.Increase or decrease green chillies as per your spice level.
6.You shall add chilli powder (after adding sardines) to make it spicier.
2.Get wild caught sardines.
3.Check the ingredients and it should just contain sardines, oil and/or salt.
4.If the tin has salt, then skip salt, taste towards the end and add if required.
5.Increase or decrease green chillies as per your spice level.
6.You shall add chilli powder (after adding sardines) to make it spicier.
Sardines stir fry goes well with lemon rice(link), sambar(link), spinach mash(link) or dal rice(link). Sardines are also a good source of protein and iron. I often eat with Lemon rice as vitamin C in lemon increases iron absorption. Do try and enjoy both the sardines and its health benefits.
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