Sardines with tomato and green beans


2 x cans 105g sardines, in brine, springwater or olive oil

2 x 400g tins of chopped tomatoes (I like the organic ones)

500 - 750g of fresh green beans (French, snake, flat beans)

1 small onion, chopped

2-3 gloves of garlic, chopped or just bashed with the flat end of a knife

1 dessertspoon of olive oil (or you can use the olive oil from the sardines)

Tablespoon of tomato paste

Good few splashes of balsamic vinegar

6 large basil leaves roughly chopped

Pinch of dried oregano

Salt and pepper to taste


In a large saucepan, heat the olive oil and add the onions and garlic and sauté for about a minute.

Then add sardines, tinned tomatoes and green beans and stir through.

Add few good splashes of balsamic vinegar, herbs and seasoning, put the lid on and simmer.

Add tomato paste if you prefer a thicker consistency. Cook until beans are the texture you like (15 - 30 mins).

This can be a meal on its own, served with rice or pasta, as a side dish or my favourite is over firm tofu that has been cut into steaks and pan fried.

Nutritional Value

This is a recipe that my sister Wendy created. It is excellent for those nights when you get home late, are ravenously hungry and want something quick and easy. It is a one pot dish, which means the your meal is ready in no time at all.

I often promote the benefits of sardines. They are a rich source of omega 3 fatty acids, and because we eat the bones, are an excellent source of calcium. Population studies have shown that people who eat diets high in mega 3 fatty acids have a reduced risk of heart disease and dementia. It is recommended to eat 2-3 serves of fish per week.

Sardines are a small fish, so we don't need to worry about heavy metals that often contaminate large fish. They are also a sustainable fish. The following recipe will inspire even the most reluctant sardine eater to partake.