SARDINES IN BLACK PEPPER SAUCE

Ayam Brand™ Recipes & Video finder

Serves 1

sardines-in-tomato-425

INGREDIENTS

1 can Ayam Brand™ Sardines in Tomato Sauce 425g
3 tbsp oil
1 tbsp garlic, chopped
1 tbsp black pepper, freshly ground
1/2 tsp salt
1/2 tsp sugar
3 spring onion, thinly sliced
1/2 cup water or chicken stock

stir frying

In a wok, heat up the oil and fry the pepper and garlic for two minutes.
Keep stirring to prevent the garlic for getting burn.
Then add in the sardines and stir fry.
Add in the salt, sugar and spring onions and stir fry gently for another 2 minutes.

simmering

Next pour in the chicken stock and stir gently before covering the lid. Reduce the fire and let it simmer for another 5 minutes

PRESENTATION

You can either serve it with rice or pasta or steamed potatoes

NUTRITION SUMMARY

Nutrient		Value per serving (168g)	%RDI*
Total Calories	(kcal)	261
Carbohydrates	(g)	5	1.9
Protein	(g)	15	30
Total fats	(g)	19	30
Saturated fats	(g)	7	35
Cholesterol	(mg)	23	7
Dietary fiber	(g)	3	11
Calcium	(mg)	368	36
Iron	(mg)	0.68	3.7
Sodium	(mg)	1143	47

*Based on 2000cal diet

Comments: This delicious recipe helps to boost your Omega-3 intake which promotes heart health, prevents cancer & plays a significant role in mood stabilization. High calcium content in the recipe helps to prevent osteoporosis & strengthens the bones. Most of the fat content present in the recipe is from “good fats” & the dietary cholesterol from fish are not necessarily bad especially when you don't overeat them and are balanced with fats from the other families, like Omega 6 and omega-3's which play a crucial role in protecting the heart from various diseases. About 11% of saturated fat comes from the cooking oil used & this can be reduced by the amount & type of oil used for cooking.