Homemade Sardines with Tomatoes

It’s hard to find a better health combination for your arteries than lycopene and Omega-3s. This recipe combines the power of tomatoes with delicious homemade sardines. Brining the fish makes all the difference, and cooking blends the fish and tomato flavors. I prefer to use small whole fish such as smelt, mackerel, or herring, which have a lower mercury content than larger fish. If you use a larger fish such as trout or tuna, cut it into pieces. I serve these tomato sardines over brown rice or combine them with mayonnaise, celery, onion, carrot, and jicama and make a sardine salad sandwich on crispy French bread.


2-3 lb. small whole fish (mackerel, herring, or smelt), cleaned, heads removed, skin on, and bones in
1/4 cup kosher salt dissolved in 2 cups water
1/4 cup olive oil
1 can (15oz) tomato sauce
1 Tbs. tomato paste
1 cup water
3 bay leaves
1 clove garlic
2 tsp. peppercorns
1 tsp. salt
2 tsp. sugar
1/2 cup sliced sweet pickles
1 cup sliced carrots

1. Add the fish to the saltwater brine and refridgerate for at least 3 hours. Remove fish and discard the brine.
2. Place fish in a slow cooker with the olive oil and remaining ingredients. Be sure fish is completely covered with liquid. Add water if necessary.
3. Simmer on low heat until fish is very soft, even the bones, about 3-6 hours, depending on the size of the fish.


About Grace O

Grace O has been cooking and baking professionally and recreationally all of her adult life. As a child in Southeast Asia, she learned the culinary arts by her mother’s side in her family’s cooking school. She became so well versed in hospitality and the culinary arts, she eventually took over the cooking school and opened three restaurants. She is widely credited with popularizing shrimp on sugar-cane skewers and being one of the first culinarians to make tapas a global trend. She has cooked for ruling families and royalty. Grace O’s move to America precipitated a career in healthcare, inspired by her father, who was a physician. Twenty years and much hard work later, she operates skilled nursing facilities in California. Grace O strives to create flavorful food using the finest ingredients that ultimately lead to good health. Her recipes, although low in saturated fat, salt, and sugar, are high in flavor. Grace employs spices from all over the world to enliven her dishes, creating food that is different and delicious. She believes that food can be just as effective at fighting aging as the most expensive skin creams. And since she’s over 50 herself, she’s living proof of that. foodtrients.com
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