Discover the benefits of canned sardines
In the hustle and bustle of everyday life, finding time to prepare a nutritious and delicious dinner can be a challenge. This is where canned sardines come into play, a versatile and **nutritious** ingredient that can transform an ordinary meal into an extraordinary culinary experience. We present to you a dinner with canned sardines that will save you more than once.
The healthy properties of canned sardines
Canned sardines are an excellent choice not only for their taste, but also for their nutritional benefits. They are rich in omega-3 fatty acids, high-quality protein, calcium and vitamin D, making them an ideal choice for a quick and healthy dinner. In addition, their long useful life and low cost make them perfect to always have on hand in the pantry.
Dinner recipe with canned sardines
For this simple and delicious recipe, you will need the following ingredients:
– 1 can of sardines in olive oil
– 1 small red onion
– 1 red pepper
– 1 green pepper
– 2 cloves of garlic
– 1 ripe tomato
– 1 lemon
– A handful of black olives
– Fresh parsley
– Salt and pepper to taste
– Pa integral o baguet
Preparation:
– Prepare the vegetables: Start by finely chopping the red onion, peppers and garlic cloves. Grate the ripe tomato to obtain a juicy pulp that will be used as a base.
– Skip the vegetables: In a large pan, heat a little olive oil from the sardines over medium heat. Add the onion, peppers, and garlic, and sauté until tender and fragrant, about 5-7 minutes.
– Add the tomato: Add the tomato pulp to the pan and cook for a few more minutes, until the mixture thickens a little and the flavors combine.
– Add the sardines: Add the sardines to the pan, crushing them slightly with a wooden spoon. Cook for a few more minutes until the sardines are well integrated with the vegetables.
– Adjust the flavor: Squeeze the juice of half a lemon over the mixture and season with salt and pepper to taste. Add the black olives and stir everything so that the flavors mix well.
– Serves: Toast the slices of integral bread or baguette. Place the sardine and vegetable mixture on the toast and sprinkle with fresh chopped parsley for a touch of color and freshness.
Variations and accompaniments
This basic recipe can easily be adapted to your tastes and availability of ingredients. You can add capers for an extra salty touch, fresh spinach for more nutrients, or even some crumbled feta cheese for a richer, creamier version. Accompany your plate with a simple green salad to complete a balanced and satisfying dinner.
Canned sardines are a lifesaver in the kitchen. With this recipe, you will not only have a quick and delicious dinner, but also a healthy and nutritious option that will get you out of trouble on more than one occasion.