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 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
Shichimi (Japanese Chilli Spice Mix) OR Ground Chilli *optional
- Drain canned Sardines and place Oil in a small frying pan, and sprinkle Sake (Rice Wine) over drained Sardines in the can.
- Add thinly sliced Onion to the pan and cook over medium low heat until soft. Add Garlic, Ginger and Curry Powder, and stir.
- Add Tomato, Soy Sauce and Mirin, stir, then add Sardine and all the liquid, cook for a few minutes OR until the sauce thickens.
- 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.