Wednesday, February 2, 2011

Sardines in tomato sauce(not canned-homemade)

Sardines, a tiny, sleek and silvery canned fish, are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body's cells. In a nutshell, it's believed to have antioxidant properties and is
said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D
As i saw fresh sardines in a fish store near our house i decided to give it a try and make it at home and must tell you ,i was impressed how easy and delicious it was!
So you ll need a pressure cooker as cooking sardines in it helps the flavour of the sauce to penetrate into fish and makes bones soft,just as it is in a canned version

2 lb fresh sardines(cut head and tail off)
2-3 bay leaves
1 white onion
2 cans tomato sauce
1tbs sugar
10 peppercorns
1tbs olive oil
black pepper
1tsp cayenne pepper

After you remove heads and tails rinse the fish,pat it dry season with salt ,black pepper and add some bay leaves and put it in the refrigerator for at least 30 min

Then in the pressure cooker sautee the onion and carrots add the fish ,sauce,sugar,cayenne pepper

  • Close the lid of the pressure cooker, and place it on a burner over high heat. When the pressure cooker starts hissing, turn the heat to low, and cook the sardines for 20 minutes.

  • Remove the pressure cooker from the heat, and let it cool for about 15 minutes or until it stops hissing and steaming. At that point, the pressure cooker will be safe to open

  • Enjoy!!!


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