Bengali Sardine & Tomato Rice Bowl
Dinner · Bangladeshi · Ready in 20 min · Serves 2
Tinned sardines simmered in a light onion-tomato masala over rice. A weeknight take on the fish-and-rice plates of Bengal, built from the store cupboard.
Per serving
- Calories
- 474
- Protein
- 28 g
- Carbs
- 50 g
- Fat
- 18 g
- Fibre
- 3 g
Vitamins and minerals, % of a day’s needs
- Iron28%
- Vitamin D22%
- B12335%
- Zinc21%
- Magnesium18%
- Omega-388%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 180 g Tinned sardines, drained
- 300 g Cooked rice
- 100 g Onion, finely chopped
- 150 g Canned tomatoes
- 1 tbsp Ginger garlic paste
- 0.5 tsp Turmeric
- 1 tsp Ground cumin
- 0.5 tsp Kashmiri chilli powder
- 1 tbsp Olive oil
- 10 g Fresh cilantro, chopped
- 0.5 tsp Salt
Method
- 1
Warm 1 tbsp olive oil in a pan over medium heat and cook the 100g finely chopped onion for 5 minutes until softened and pale gold.
- 2
Stir in 1 tbsp ginger garlic paste, 0.5 tsp turmeric, 1 tsp ground cumin and 0.5 tsp Kashmiri chilli powder and cook over medium heat for 1 minute until fragrant.
- 3
Add 150g canned chopped tomatoes and 0.5 tsp salt and simmer for 4 minutes until the sauce is thick and glossy.
- 4
Add the 180g drained sardines in large pieces, spoon the masala over and simmer gently for 3 minutes until piping hot, keeping the fish whole.
- 5
Divide the 300g cooked rice between two bowls, spoon over the sardine masala and finish with 10g chopped cilantro.
