Sardines in Tomato Sauce

A plate of sardines in tomato sauce garnished with vegetables cut into fancy shapes.

A tomato-based sauce is a lovely accompaniment for fresh sardines. (Image: via Jenny Low / Nspirement)

Sardines are highly nutritious, containing omega-3 fatty acids, vitamins B-12 and D, calcium, the minerals niacin, iron, potassium, zinc, and phosphorus, along with protein. Served in tomato sauce, they are also delicious.

Prepare time: 50 mins
Serves: 4-6
Ready in: 50 mins


  • 8-10 small fresh sardines (about 1lb)
  • 1 red onion (small) sliced
  • 1/2 cup plain flour

Sardine marinade:

  • 1 tbsp cooking wine
  • 1/2 tsp cayenne pepper
  • 1/4 tsp salt


  • 4 tbsp tomato sauce
  • 1 tsp sesame oil
  • 1 tsp soy sauce
  • 1 tbsp sesame seeds
  • 1/2 tbsp tapioca flour
  • 1/3 cup water



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Cut open sardines. Gut and remove backbones. Wash clean and marinate for ½ hour.


Coat with flour and pan fry until cooked. Remove and place on a plate.


Fry onion until soft.


Add in sauce and stir until thickened.


Spread sauce over sardines. Ready to serve.

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