Published February 22, 2013 | Written by The Healthline Editorial Team
Sardines are great for heart health and for lowering blood cholesterol. This dish is a clever twist for people who want to eat fish with rotis or phulkas without the curry. Sardine sabzee takes 5 minutes of preparation time for cleaning the fish and another 15 minutes to cook.
|Serving size:||1 cup|
|Calories per serving:||66|
|Total Fat 4.7g||7%|
- 5 medium sardines, thoroughly cleaned
- 1 large onion, peeled and chopped
- 1/2 teaspoon mustard seeds
- 1 inch piece ginger, finely chopped
- 2 cloves garlic, finely chopped
- 2 green chilies, finely chopped
- 2 pieces Kokum, cleaned and chopped into smaller pieces
- 1/3 cup coconut, freshly grated
- 1/2 teaspoon salt
- 1/2 teaspoon turmeric powder
- 1/2 cup water
- 5 small curry leaves
- 1 tablespoon sunflower, olive, or any vegetable oil
Step by Step:
- Take a shallow pan and boil the sardines in 1/2 cup of water. Add just a pinch of salt, cover with a tight lid, and boil for 3 minutes. Don't overcook the fish, or it will crumble and prevent neat handling which is required for the next step. Allow the fish to cool and extract the flesh, leaving out the bones. Cut fish into cubes and keep aside.
- Heat the cooking oil in a medium-sized Kadai. Keep the flame at medium. Once the oil is suitably hot, add mustard seeds and allow to finish crackling. Add the chopped onions, followed by chopped garlic, chilies, and ginger and sauté for 1 minute.
- Add the turmeric powder, mix lightly, and add the cubed fish. Add Kokum, grated coconut, and curry leaves. Mix carefully, taking care not to mash the fish in the process. Cover the pan with an airtight lid and keep the flame at simmer to allow the fish to cook for about 10 minutes. Remove lid and taste the dish. If you need to add more salt, do so at this stage. Mix lightly and cook on medium flame for another 30 seconds. Shut off the flame.
- Serve hot with rotis or phulkas.