Spicy Sardine & Potato Stew 

King Oscar Sardines in Extra Virgin Olive has become a staple in my house. Sardines are healthy and sustainable. They are considered brain food because they are packed with Omega 3s.  In fact, they are one of the most concentrated sources of the omega-3 fatty acids. Since sardines are at the bottom of the aquatic food chain, feeding solely on plankton, they do not concentrate heavy metals, such as mercury, and contaminants as do some other fish. Despite being canned they lose no nutritional value.

We normally make Sardine Spaghetti, but we recently had spaghetti for dinner so I wanted to try something different. This was an impromptu recipe that I now have to save and definitely replicate again. I didn’t do much measuring so I will share the ingredients and advise you to season to taste. I generously seasoned all parts to give the dish a robust taste and make it very flavorful.


6-8 russet potatoes

2 3.75 oz canned King Oscar Sardines in EVO

1 green pepper, chopped

1/2 half yellow onion, chopped

1 tbs cilantro, chopped

2 tbs ginger, minced

2 tbs garlic minced

1 tsp Jamaican Scotch Bonnet Hot Pepper sauce

1 cup of water

1 6 oz can organic tomato paste

1/4 cup vegetable oil

2 tbs olive olive

Seasonings that I applied generously include: salt, pepper, Adobe all purpose seasoning, garlic powder, onion powder, paprika, dry cilantro leaves

Seasonings that I applied just a dash include: turmeric, chili powder, cumin


1. Heat vegetable oil in frying pan. Peel and rinse potatoes. Season with the the generously applied spices. Set aside. Add to oil once temperature is at desired level. Cover.

2. Heat olive oil in separate pan. Chop fresh ingredients and add to pan to simmer until onions and green peppers are cooked. Season with the spices that were generously applied.

3. Once potatoes have softened remove from heat. Remove majority of oil.

4. Add tomato paste and 1 cup water to fresh ingredients simmering.

5. Add the fresh ingredients and tomato sauce to the potatoes and allow to low simmer for 10 minutes, uncovered. This is when to add dash of cumin, turmeric, and chili powder as well as the scotch bonnet hot pepper sauce.

6. Carefully add sardines to the pan so that the fish doesn’t break up. Allow to simmer for 5-7 more minutes so that the sardines absorb the flavors. Blend.

7. Serve in a bowl with spoon and enjoy!


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