There are many food called ‘Super Food’ these days, but one of the true ‘Super Food’ is Sardines. This is a very simple rice bowl dish that I like and it is absolutely easy to prepare, and it won’t cost much at all. Sometimes I add a small amount of Curry Powder to it for a change. This is a seriously yummy easy meal.


1 Serving


1 can (*110g) Sardines in Olive Oil
1 tablespoon Sake (Rice Wine)
1/2 clove Garlic *crushed or minced
1 tablespoon Soy Sauce
1 serving Freshly Cooked Rice
Spring Onion
Shichimi (Japanese Chilli Spice Mix) OR Ground Chilli

  1. Place Garlic and whole contents of the can of Sardines in a small frying pan, sprinkle with Sake (Rice Wine), and cook over medium heat for a few minutes. You do not need to stir.
  2. Sprinkle Soy Sauce over and remove from the heat. *Note: 1 teaspoon of Curry Powder is a nice addition.
  3. Half fill a bowl with Freshly Cooked Rice and cover it with Sardine mixture. Top with plenty of chopped Spring Onion and Shichimi (Japanese Chilli Spice Mix), and enjoy.