SARDINE MASALA

Sardines aren't the usual choice for a curry, but they work beautifully here — tinned, ready in minutes, and a real satisfying way to get your omega-3s in if eating them straight from the tin isn't your thing. Best served over hot white rice.

⏱ Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes

🌶️🌶️ Spice level: Medium | 🍽 Serves: 2

👉 INGREDIENTS

2 tins boneless sardines in oil, drained

½ red onion, thinly sliced

2 fresh green chillies, slit lengthways

10 fresh curry leaves (about 1 sprig)

1 tsp ginger and garlic paste

1 tbsp tomato puree (double concentrate)

½ tsp red chilli powder

3 tbsp dark soy sauce

½ tsp salt (go easy — the soy sauce is already salty)

½ handful fresh coriander, chopped

3 tbsp vegetable oil

👉 METHOD

1. Heat the vegetable oil in a pan over medium heat.

2. Add the sliced red onion and fry until translucent.

3. Add the curry leaves and fry briefly until fragrant, about 30 seconds.

4. Add the ginger and garlic paste and the tomato puree together. Cook for 30–60 seconds until the raw smell disappears.

5. Stir in the red chilli powder and cook gently on low heat for 30–40 seconds.

6. Add the sardines along with the dark soy sauce, salt and slit green chillies. Gently break the sardines with the back of a spoon — keep some larger pieces rather than mashing them completely.

7. Toss everything continuously over medium heat for 4–5 minutes, until the mixture just starts to catch slightly at the base of the pan.

8. Stir through the chopped coriander and serve immediately while hot.

👩🏻🍳 TOP TIPS

✓ Use sardines in oil, not brine

✓ Add the curry leaves once the onions are translucent, not before, so they fry briefly and release their aroma without burning

✓ Go easy on the salt — the dark soy sauce already carries plenty

✓ Break the sardines gently — you want texture, not a paste

👉 SERVING SUGGESTIONS

🍚 Steamed basmati or plain white rice