Goan cuisine was influenced by the Portuguese and the name of this dish says it all. Do you enjoy canned sardines? Now, you can make them at home. The trick to softening the bone is to pressure cook the sardines on a very low heat for an hour.
Sardines are packed with vital vitamins and minerals. With the addition of olive oil, this dish is definitely healthy and nutritious.
Large schools of fish were once found off the island of Sardinia, west of Italy. Sardines get their name after Sardinia. They are high in omega-3 fatty acids which prevents heart diseases, reduces cholesterol and maintains blood pressure. Also, rich in protein, phosphorus, iron, calcium, vitamin D, potassium, etc. Above all, sardines are affordable, healthy and delicious.
Sardines are packed with vital vitamins and minerals. With the addition of olive oil, this dish is definitely healthy and nutritious.
Large schools of fish were once found off the island of Sardinia, west of Italy. Sardines get their name after Sardinia. They are high in omega-3 fatty acids which prevents heart diseases, reduces cholesterol and maintains blood pressure. Also, rich in protein, phosphorus, iron, calcium, vitamin D, potassium, etc. Above all, sardines are affordable, healthy and delicious.
Sardinhas a Portugesa (Portuguese Sardines)
(Serves 6)
Ingredients:
12 medium-sized sardines (750 grams)
1 large onion (around 2 cups, sliced)
4 spicy green chillies (slit)
1 cup thick tomato puree
2 large cloves of garlic (chopped)
5 cloves
8 peppercorns
1/2 cup olive oil
1 cup water
juice of 1 lime
salt to taste
Method:
Clean sardines and season with salt.
Heat olive oil in a pressure cooker and add garlic. Saute for few seconds but do not burn the garlic. Then add onion, chillies, tomato puree, cloves, peppercorns, water, lemon juice and stir. Finally place the sardines in a single row. Close cooker with lid and put on the weight. On a very low flame, cook sardines for an hour to soften the bone. After an hour, shut off the flame. Release steam and open the cooker. Taste for salt, if needed, sprinkle a little. Enjoy sardines similar to the canned ones in tomato sauce in your very own home.
Note:
(Serves 6)
Ingredients:
12 medium-sized sardines (750 grams)
1 large onion (around 2 cups, sliced)
4 spicy green chillies (slit)
1 cup thick tomato puree
2 large cloves of garlic (chopped)
5 cloves
8 peppercorns
1/2 cup olive oil
1 cup water
juice of 1 lime
salt to taste
Method:
Clean sardines and season with salt.
Heat olive oil in a pressure cooker and add garlic. Saute for few seconds but do not burn the garlic. Then add onion, chillies, tomato puree, cloves, peppercorns, water, lemon juice and stir. Finally place the sardines in a single row. Close cooker with lid and put on the weight. On a very low flame, cook sardines for an hour to soften the bone. After an hour, shut off the flame. Release steam and open the cooker. Taste for salt, if needed, sprinkle a little. Enjoy sardines similar to the canned ones in tomato sauce in your very own home.
Note:
- Caution: Flame has to be on the lowest setting to soften the bone and prevent sardines from burning.
- Avoid using the big fatty sardines for this dish.
- Use a wide-bottomed pressure cooker and layer the sardines in a single row.
- Be gentle when handling cooked sardines. Refrain from touching them when they are warm. They firm up when cool.
- You can substitute Indian or Spanish mackerel for sardines. Cut mackerel into pieces.
- Unlike store-bought canned sardines, these are low in sodium content.