955 Stockdale Road, Unit 104

North Bay, ON P1B9G3 CA

(416) 467-8800


Sardines - West Indian Style

This recipe is easy and healthy as it is RICH in omega 3 fatty acids and makes a basic tin of sardines into a real yummy treat for lunch or light dinner.  Therefore, it is one of my favourite recipes.  It's nice and spicy and warms you from the inside.

Fish can be a serious turn off for a lot of people and even more unattractive is when that fish comes in a can.  But if you’re into Health & Wellness and saving time, you’ll realize the benefits of trying this new recipe, providing you're not afraid to try something a bit different.   So today we’re adding a new member into the 'Healthy Eating' family.  

  • Prep 15 m
  • Cook 10 m
  • Ready In 25 m

You’ll Need…Ingredients

  • 2 Tbsp Olive Oil
  • Juice of 1/2 lime or lemon (optional)
  • 2  tins sardines packed in water - drained (I like Raincoast Trading - all natural wild pacific sardines in water in a BPA free can)
  • 1 cooking onion - thinly sliced
  • 1-2 garlic cloves finely minced
  • 1 small hot scotch bonnet pepper or Habanero chile pepper or dash or two of Tabasco
  • 1/2  tomato (optional)
  • Himalayan salt & freshly ground black pepper (to taste)

Chefess's Directions

  1. Heat olive oil in skillet over medium to high heat;  add sliced onion, minced garlic, and scotch bonnet chile pepper.   If using tomato (optional), this is the time to add - we are strict Paleo eaters and do not add tomato as it is a Nightshade and not Paleo.
  2. Cook and stir mixture until onion is almost translucent, about 5 minutes.
  3. Add drained sardines into onion mixture;  you can either leave them whole or mash fish with a fork until incorporated - I leave whole.  add  in the lime or lemon juice.  Cover skillet, reduce to low, and cook until sardines are heated through, about 3 minutes.  Season with Himalayan salt and pepper.  Serve sardine mixture with crudities or a lovely garden salad.

Happy Cooking & Love and Light,



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