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 is the creator of FoodTrients®, a unique program for optimizing wellness and longevity. She is the author of two award-winning cookbooks – The Age Gracefully Cookbook and The Age Beautifully Cookbook, which recently won the National award for Innovation from the Gourmand World Cookbook Awards. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 20 years in the healthcare industry. Visit FoodTrients.com to learn more. Email us at info@foodtrients.com
What Do FoodTrients Do?
Ai Anti- inflammatories

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Ao Anti- oxidant

Prevents and repairs oxidative damage to cells caused by free radicals.

IB Immunity Boosters

Support the body’s resistance to infection and strengthen immune vigilance and response.

MB Mind

Improves mood, memory, and focus.

F Disease Prevention

Reduces risk factors for common degenerative and age-related diseases.