Ingredients
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1 tablespoon coconut oil
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1 roma (plum) tomato, diced
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¼ cup sliced white onion
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1 small garlic clove, minced
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⅛ teaspoon minced scotch bonnet chile pepper
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2 (3.75 ounce) cans sardines packed in soybean oil
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salt and ground black pepper to taste
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2 cups cooked white rice
Directions
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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.
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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.
Recipe Tips
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.
You can substitute habanero chile peppers for the scotch bonnet peppers if desired.
Nutrition Facts (per serving)
| 235 | Calories |
| 9g | Fat |
| 24g | Carbs |
| 14g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 235 | |
| % Daily Value * | |
| Total Fat 9g | 12% |
| Saturated Fat 4g | 20% |
| Cholesterol 65mg | 22% |
| Sodium 234mg | 10% |
| Total Carbohydrate 24g | 9% |
| Dietary Fiber 1g | 2% |
| Total Sugars 1g | |
| Protein 14g | 27% |
| Vitamin C 3mg | 3% |
| Calcium 188mg | 14% |
| Iron 2mg | 13% |
| Potassium 261mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
