One of the true ‘Super Food’ is Sardines. Fresh Sardines are not cheap in Melbourne where I live, but Canned Sardines won’t cost me much. You can make a rice bowl dish like this one quickly and easily using just 1 can. Some people say Canned Sardines smell fishy. OK, they smell fishy, but you can reduce the fishy smell. I use Sake (Rice Wine).


1 Serving


1 can (110g) Sardines in Olive Oil
1 tablespoon Sake (Rice Wine)
1/4 Onion *thinly sliced
1 small clove Garlic *grated
1 small piece Ginger *grated, about 1/2 teaspoonful
1/2 tablespoon Curry Powder
1/2 Tomato *cut into small pieces
1 tablespoon Soy Sauce
1 tablespoon Mirin *optional, Mirin adds sweetness
1 serving warm Cooked Rice
Spring Onion
Shichimi (Japanese Chilli Spice Mix) OR Ground Chilli *optional

  1. Drain canned Sardines and place Oil in a small frying pan, and sprinkle Sake (Rice Wine) over drained Sardines in the can.
  2. Add thinly sliced Onion to the pan and cook over medium low heat until soft. Add Garlic, Ginger and Curry Powder, and stir.
  3. Add Tomato, Soy Sauce and Mirin, stir, then add Sardine and all the liquid, cook for a few minutes OR until the sauce thickens.
  4. Half fill a bowl with warm Cooked Rice and cover it with Sardine mixture. Add some chopped Spring Onion and Shichimi (OR Chilli), and enjoy.