Sardinas or Canned sardines is one of the instant foods that we Filipinos rely on especially when our salary is in the “danger zone”. It is a staple content of the relief goods during calamities and is also one of the commodities that are usually stocked by households in preparation for imminent disasters.
If you are one of the people who like to prepare for whatever life will throw at you, then chances are, you already have a decent amount of groceries and household supplies earmarked, now that that the Province of Aklan is under enhanced community quarantine due to the threat of the Coronavirus Disease 2019 . You probably are already piling up on those ready-to-eat, easy-to-keep, canned sardines.
However, it can be tiring (and dangerous, health-wise) to eat sardines in itself for many consecutive meals.
SO HOW CAN YOU MAKE IT HEALTIER?
According to nutritionist Fia Batua, even if the situation is hard we should still make sure that we are getting the right nutrition. That includes entails a balanced diet.
“So importante meron tayong enough sources ng carbohydrates, proteins and good fats. As long as kumpleto at mas naka-focus tayo sa home foods at pagsama ng gulay, prutas sa ating mga inihahanda, tapos we eat three main meals, (We must have enough sources of carbohydrates, proteins, and good fats. As long as the diet is complete and we are focused on home foods and incorporation of vegetables and fruits in the food we prepare, and we eat three main meals)” Batua advises.
She added that even canned goods can be made nutritious and healthy for the whole family.
In this blog, you will get different recipes that will make the sardinas more deliciously exciting and healthy. So what are you waiting for? Read on and start cooking wholesome versions of the pambansang de-lata ng Pilipinas.
GINISANG SARDINAS RECIPE (SAUTÉED SARDINES)
This is one of the easiest ways to cook sardines.
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
- 11 ounces sardines in tomato sauce about 2 small cans
- 1 medium red onion, sliced lengthwise
- 3 cloves garlic crushed
- 1 tablespoon flat-leaf parsley, chopped
- 1 medium ripe tomato, chopped
- 2 teaspoons lemon or calamansi juice
- 2 pieces birds-eye chili siling labuyo, optional
- 1 teaspoon fish sauce or salt
- 1/2 teaspoon ground black pepper
- 2 tablespoons cooking oil
- Heat the oil in a pan.Sauté the garlic and onion
- When the onion becomes soft, add the tomato and cook for 3 minutes.
- Pour-in the sardines in tomato sauce and chili. Stir and let boil.
- Cook for 5 minutes in low to medium heat. You may add a little water if needed.
- Add-in the lemon juice, ground black pepper, and salt or fish sauce. Stir and cook for a minute more.
- Turn off heat and then transfer to a serving bowl. Garnish with chopped flat-leaf parsley.
- Serve with steamed rice. Share and enjoy!
Recipe source: https://panlasangpinoy.com/
Tortang Sardinas can be enjoyed with rice. You may also eat them as is or as a palaman to pandesal.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
- 2 tbsp cooking oil
- 1 onion chopped
- 2 cloves garlic chopped
- 1 egg
- Pinch of ground black pepper
- Pinch of salt
- 2-3 tbsp all-purpose flour (see notes)
- 3 tbsp sliced spring onions
- 2 small cans of sardines in tomato sauce drained but reserve the sauce
- In a pan over medium heat, add cooking oil. When the cooking oil is hot enough, add onion and garlic; sauté until fragrant and onion is translucent. Remove from the pan and transfer to a plate. You turn off the heat for now.
- Add egg, all-purpose flour, drained sardines, spring onions, cooked onion, cooked garlic, salt, and pepper in a bowl. Mix everything
- In the same pan over medium heat, add about 2-3 tbsp of the mixture and cook each side until browned.
- Drain on a stack of paper towels to remove excess oil.
- To serve, place the reserved sauce in a bowl and add calamansi juice or lemon juice. Enjoy with rice or with bread, it is up to you.
Recipe Notes: Using 2 tbsp of all-purpose flour will give you a little soggy result, but it is tastier. Using 3 tbsp of all-purpose flour will give you a firm omelet.
Recipe source: http://thenotsocreativecook.com
FRIED RICE WITH SARDINES – A COMPLETE MEAL
Fried rice, on its own, is simply delicious. It is a complete meal in itself which makes it perfect for lunch. This quick and easy-to-prepare meal is the perfect comfort food for the whole family.
Prep Time 5 minutes
Cook Time 13 minutes
Total Time 18 minutes
- 2 tbsp vegetable oil
- 1 small onion (peeled and chopped)
- 1 clove garlic (minced)
- 1 can sardines in hot sauce (3.75oz/106g)
- 1 cup of frozen mixed vegetables (150g)
- 3 cups cooked white rice (preferably kept overnight)
- 2 tbsp soy sauce
- Salt and pepper to taste
- In a large non-stick fry-pan, heat vegetable oil. Fry onions for about 3 minutes. Add garlic and fry for another minute.
- Split open sardines with a fork. Remove bones. Drop sardines into the pan and fry for 2 minutes.
- Stir in frozen mixed vegetables and allow it to cook for another 3 minutes.
- Then add cooked rice. Stir it.
- Add soy sauce, remaining hot sauce from the can, pepper, and salt (to taste).
- Stir to get everything well mixed and cook until rice is dry and fluffy. This will take 4 to 5 minutes.
- Remove and serve immediately.
Recipe source: https://www.rotinrice.com
FILIPINO PANCIT CANTON WITH SARDINES
Filipinos love pancit canton, no question about it. Why not pair it with another favorite? With this variation of the traditional pancit canton recipe, you can use your canned sardines sitting in your pantry and you will have a winning noodle dish that is full of flavor and just straight delicious!
Prep Time 10 minutes
Cook Time 24 minutes
Total Time 34 minutes
- 16 oz pancit canton noodles that can be found in the Oriental aisle of a supermarket
- 4 cloves garlic minced
- 1 small onion chopped roughly
- 15 pieces fishballs sliced or peeled shrimps ( fishballs can be found frozen in the Oriental supermarkets)
- 2 large carrots sliced into strips
- 1 small head of Chinese cabbage cut into 2- 3-inch strips, rinsed and drained
- 1 425 grams canned sardines in tomato sauce or three small cans ( found in the oriental. Asian aisles)
- 3 cups chicken broth
- 2 tbsp. oyster sauce
- 1 tbsp. soy sauce
- pepper to taste
- 3 tbsp. olive oil
- Heat the oil in a wide skillet or wok and fry the fishballs ( or shrimp) for about 3-5 minutes until very lightly golden ( shrimps should turn light orange). Remove them to a plate and set aside.
- Saute garlic and onion until soft. Add in the carrots. Toss around all ingredients in the pan and add the chicken broth.
- Bring the pan to a boil and add the oyster sauce and soy sauce.
- Add the cabbage, then the sardines and stir ingredients around. Cook for two minutes or until the cabbage is slightly soft.
- Add the noodles in three to four batches, soaking each batch of noodles into the liquid and tossing them around.
- Toss all noodles and make sure everything is immersed in the liquid. Cook for 7-12 minutes, stirring occasionally until noodles are soft and mostly all liquids are absorbed.
- Add the fishballs.
- Season with pepper and toss noodles. Serve.
Recipe source: https://www.womanscribbles.net
With a little imagination and effort, you can turn a boring and repetitive meal into something the whole family will look forward to.
Stay safe and healthy!