Sardine rice bowl with red pepper and tomato sauce
Discover a delicious Sardine Rice Bowl with zesty red pepper and flavorful tomato sauce. This nutritious recipe combines tender white rice, protein-packed sardines, and a perfectly cooked egg, all enhanced with a touch of olive oil and a spicy kick from red pepper. Ready in no time, it's a quick and easy meal that's sure to satisfy!
- 09 Mar 2024
- Cook time 15 min
- Prep time 5 min
- 1 Servings
- 5 Ingredients
The Sardine Rice Bowl with Red Pepper and Tomato Sauce is a nutritious and flavorful dish that combines the richness of sardines with the tangy zest of tomato sauce and the heat from red pepper spices. It’s a perfect choice for a quick, yet satisfying meal packed with protein and essential nutrients. This recipe is easy to prepare and brings a delightful balance of flavors to your table.
Ingredients:
Instructions:
- Rinse the rice under cold water until the water runs clear.
- In a medium saucepan, combine the rinsed rice with 2 cups of water.
- Bring to a boil over high heat, then reduce the heat to low, cover, and let it simmer for about 18-20 minutes, or until the rice is tender and the water is absorbed.
- Remove the saucepan from the heat and let it sit, covered, for an additional 5 minutes. Fluff the rice with a fork before serving.
- In a small saucepan, heat 2 tsp of olive oil over medium heat.
- Add the sardines (drain them if packed in oil or water) and break them into chunks with a spatula.
- Pour in 1/4 can of tomato sauce and stir well to combine.
- Add 2 tsp of red pepper (spice) to the pan, stirring to evenly distribute the spice. Cook for about 5-7 minutes, or until the sauce is heated through and slightly thickened. Reduce the heat to low and keep warm.
- In a small non-stick skillet, heat a little olive oil over medium heat.
- Crack the egg into the pan and cook until the white is set but the yolk is still runny, or to your desired level of doneness.
- Divide the cooked rice between two serving bowls.
- Spoon the sardine and tomato sauce mixture over the rice evenly.
- Top each bowl with the cooked egg.
- Garnish with fresh herbs if desired (optional).
- Serve immediately and enjoy your hearty and flavorful Sardine Rice Bowl with Red Pepper and Tomato Sauce!
Tips:
- To make the rice more flavorful, consider cooking it in vegetable or chicken broth instead of water.
- For added texture, try toasting the rice in olive oil for a minute or two before adding the water or broth.
- If you prefer a runny yolk, cook the egg sunny-side-up or over-easy instead of scrambling.
- Adjust the amount of red pepper based on your spice preference.
- Top the rice bowl with fresh herbs like parsley or cilantro for added freshness and flavor.
In just a few simple steps, you've created a delicious and nutritious Sardine Rice Bowl with Red Pepper and Tomato Sauce. This meal is not only satisfying but also rich in essential nutrients, making it perfect for any time of the day. Enjoy the savory flavors and the wholesome goodness this dish offers.
| Nutrition Facts | |
|---|---|
| Serving Size | 490 grams |
| Energy | |
| Calories 1050kcal | 42% |
| Protein | |
| Protein 55g | 35% |
| Carbohydrates | |
| Carbohydrates 150g | 44% |
| Fiber 4.17g | 11% |
| Sugar 4.20g | 4% |
| Fat | |
| Fat 30g | 37% |
| Saturated 6g | 19% |
| Cholesterol 440mg | - |
| Vitamins | |
| Vitamin A 190ug | 21% |
| Choline 330mg | 59% |
| Vitamin B1 1.24mg | 103% |
| Vitamin B2 0.71mg | 55% |
| Vitamin B3 16mg | 96% |
| Vitamin B6 0.67mg | 40% |
| Vitamin B9 490ug | 124% |
| Vitamin B12 12ug | 492% |
| Vitamin C 8mg | 9% |
| Vitamin E 5mg | 34% |
| Vitamin K 7ug | 6% |
| Minerals | |
| Calcium, Ca 580mg | 44% |
| Copper, Cu 0.76mg | 0% |
| Iron, Fe 14mg | 125% |
| Magnesium, Mg 120mg | 28% |
| Phosphorus, P 970mg | 78% |
| Potassium, K 1120mg | 33% |
| Selenium, Se 110ug | 207% |
| Sodium, Na 980mg | 65% |
| Zinc, Zn 4.68mg | 43% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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