Prep Time:
15 mins
Cook Time:
10 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings
Ingredients
Directions
Melt coconut oil in a skillet over medium heat; add tomato, onion, garlic, and scotch bonnet chile pepper. Cook and stir tomato mixture until onion is almost translucent, about 5 minutes.
Pour sardines and soybean oil into tomato-onion mixture; mash fish with a fork until incorporated. Cover skillet, reduce to low, and cook until sardines are heated through, about 3 minutes. Season with salt and pepper. Serve sardine mixture over rice.
Recipe Tips
If you are not concerned with the carbohydrate content of this meal, you can add very thinly sliced white potatoes to the pan with the oil and onion only; cover and steam until potatoes are done (depends on how thin you slice them.) When potatoes are done, add the additional ingredients and complete the recipe as listed.
You can substitute habanero chile peppers for the scotch bonnet peppers if desired.
Nutrition Facts (per serving)
235
Calories
9g
Fat
24g
Carbs
14g
Protein
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