Sardines in tomato sauce is a classic Caribbean dish that bursts with flavor.

This simple yet satisfying recipe transforms humble sardines into a comforting meal. Packed with protein and omega-3 fatty acids, this dish is not only delicious but also nutritious.

Whether served over rice, with bread, or as a standalone meal, this flavorful creation is a testament to the Caribbean’s culinary heritage.

Ingredients:
2 cans (4.5 oz each) sardines in tomato sauce
1 onion, chopped
2 cloves garlic, minced
1 green bell pepper, chopped
1 scotch bonnet pepper, minced (optional, for heat)
1 teaspoon dried thyme
1/2 teaspoon black pepper
Salt to taste
Chopped fresh parsley for garnish

Instructions:
Sauté the aromatics: In a large skillet, heat a tablespoon of olive oil over medium heat.

Add onion, garlic, green bell pepper, and scotch bonnet pepper (if using).

Sauté until softened, about 5 minutes.

Combine ingredients: Add the sardines and their tomato sauce to the skillet.

Stir to combine.

Simmer and season: Add thyme, black pepper, and salt to taste.

Bring to a simmer and cook for about 10 minutes, or until the sauce has thickened slightly.

Serve: Garnish with chopped parsley and serve with rice, bread, or your favorite side dish.

Tips:

For a richer flavor, you can add a splash of white wine or coconut milk.
If you prefer a chunkier sauce, break up the sardines with a fork before adding them to the skillet.
Adjust the heat level by adding more or less scotch bonnet pepper to taste.
Enjoy your homemade Sardines in Tomato Sauce!

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To make a Simple Tomato Sauce, you will need 2 chopped Spanish onions, 4 tbsp olive oil, 2 crushed garlic cloves, 2x400g cans chopped plum tomatoes, 2 tbsp torn basil leaves, salt, and ground pepper.

1. Gently fry the onions in the oil for 10 minutes. Add the Garlic and cook for a further 10 minutes, stirring occasionally, until very soft.

2. Add the tomatoes and season. Bring to the boil and simmer gently for 30 minutes or until the sauce is thick and pulpy. Add the basil and check the seasoning.

Serves eight.

Do you have your own favorite simple tomato sauce recipe that you have created? Let’s hear about it in the comments below.

Recipe published in Good Housekeeping – Step by Step Cook Book, where there are over 650 easy-to-follow techniques and 400 delicious recipes.

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Tuna in Tomato Sauce Recipe Ingredients:

• 4 tuna steaks
• juice of 2 limes
• 2 garlic cloves, crushed
• 1 fresh red chilli, seeded and crushed
• pinch of salt
• 300ml/ 1/2 pint water
• flour for dredging
• 3 tablespoons olive oil
• 1 onion, finely chopped
• 3 spring onions, chopped
• 1 red pepper, seeded and chopped
• 3 tomatoes, skinned and chopped
• 1 bay leaf
• sprig of fresh thyme
• salt and freshly ground black pepper
• 50ml/ 2 fl oz dry white “wine or water

To serve:

• juice of 1/2 lime
• 1 tablespoon olive oil
• lime wedges

How To Make Tuna in Tomato Sauce

1. Put the tuna steaks in a shallow dish. Blend together the lime juice, garlic, chilli and salt, and sprinkle over the tuna steaks. Pour the water over the top and leave to marinate in a cool place for 1-2 hours.

2. Drain the tuna and throw away the marinade. Dredge the tuna with flour and then fry in the oil in a large frying pan until golden brown on both sides. Remove from the pan and keep warm while you make the sauce.

3. Add the onion, spring onions and red pepper to the oil in the frying pan and fry gently until softened. Stir in the tomatoes and add the bay leaf. thyme, seasoning and wine or water. Simmer gently for a few minutes.

4. Add the tuna steaks to the tomato sauce in the pan. Cover and continue cooking gently for 10 minutes, or until the tuna is cooked. Stir in the lime juice and olive oil, and serve immediately with a garnish of lime wedges.

Preparation: 10 minutes + Marinating Time
Cooking:25 minutes
Serves: 4

Recipe published in Hamlyn Essential Caribbean: Step-by-step Recipes with Style

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