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Sardines with tomato & green beans

One-pot dinners are great for busy people. This highly nutritious and tasty recipe is rich in omega-3 fatty acids and calcium.

  • L/D Lunch/Dinner
  • DF Dairy free
  • GF Gluten free
  • CA Calcium-rich
  • Prep time 10 mins
  • Cook Time 25 mins
  • Serves 4
  • Difficulty easy
19img recipe sardines tomato green beans

Method

  1. In a large saucepan, heat the olive oil on medium heat and add the onions and garlic, and sauté for about a minute.
  2. Then stir through sardines, tinned tomatoes and green beans.
  3. Add a few good splashes of balsamic vinegar, herbs and seasoning, put the lid on and simmer.
  4. Add tomato paste if you prefer a thicker consistency.
  5. Cook until beans are the texture you like (15-30 minutes).

Nutritional information

By Jean Hailes naturopath and herbalist Sandra Villella

This surprisingly tasty one pot dish is very quick and easy to prepare, with a few staples from the pantry and some fresh green beans and herbs.

This can be a meal on its own, with a side of salad greens and fennel; served with rice or pasta, or (my favourite) over firm tofu that has been cut into steaks and pan fried in olive oil.

Sardines are an excellent source of omega-3 fatty acids, and are a sustainable and inexpensive fish. This is an easy way to help achieve the recommended 2-3 serves of fish per week.

The soft, edible sardine bones are an excellent source of calcium. Most women don't get enough calcium in their diet, and a can of sardines provides about a quarter of the recommended daily calcium intake for women aged 18-50 years.