Sardine stew

If you like sardines, a different way to present it is by making a rich stew. This sardine stew is a very simple recipe to prepare, it is cheap and it helps you strengthen your immune system.

To further enhance its flavor, we only add a couple of spices to this food. But first I will give you some information about the protagonist of the dish.

What is sardine?

It is a food that provides many health benefits, strengthens your immune system and helps you lose weight, they are also cheap and easy to get.

Probiotic contributions of the sardine

They have a high biological value, since they are an important source of proteins such as vitamins D, A, B12, B6 and E, as well as Omega 3, calcium, magnesium, phosphorus, iron and iodine.

Do you know the benefits of eating sardines?

Among many of the advantages you have to consume them regularly, are the following:

• Strengthens defenses

• Improves the metabolic function of the body

• It reduces stress,

• Improves eye and bone health

• Regulates the energy and pH of the skin

• Helps lower cholesterol and triglyceride levels.

Here's what you'll need:

Ingredients:

• 245 grams in 1 can of sardines in tomato,

• 1 jalapeno pepper.

• ½ onion.

• 2 cloves of garlic.

• 1 piece of ginger.

• ½ teaspoon of cumin.

• ½ teaspoon of turmeric.

• 4 sprigs of coriander.

• 1 pinch of ground black pepper.

• Virgin olive oil.

Preparation

• Open your can of sardines in tomato sauce, reserve the tomato sauce and cut the sardines in half and reserve.

• Wash and disinfect the ingredients that we will need for the preparation.

• Then finely chop the garlic and onion and set aside.

• You should grate a piece of ginger about two centimeters.

• Chop the jalapeño pepper into thin strips, discarding the seeds.

• In a frying pan over medium high heat, add a little virgin olive oil. Once hot, sauté the garlic and onion,

• Stir so that when they take on a golden tone, add the jalapeño pepper and ginger.

• Just wait a few seconds to incorporate the tomato broth from the can, along with the cumin spices, turmeric, ground black pepper and you must stir well,

• Add the coriander sprigs and cook for about 3 minutes.

• After this time, serve the pieces of sardines, stir carefully, do not be afraid to add a little water if you see that the tomato broth has dried out and leave over low heat for a few minutes.

• When the stew is well cooked, remove from heat. And ready you can serve.

Considerations

If you are looking for a healthy recipe, this will also help you lose weight without sacrificing your palate. This is one of the options that exist to consume a healthy dish that will satisfy you with its delicious flavor, although it is not the typical preparation of Mexico.

You can eat at lunch and dinner, its satiating effect that will allow you to nourish. It is a rich stew with a can of sardines in tomato, ideal for dinner because it is satiating.

In this stew we take advantage of the tomato broth in which the sardines are already pre-cooked. Canned sardines are one of the options that you can take advantage of to strengthen your immune system.

In cold periods, this sardine stew, in addition to helping you stay warm, will protect you from respiratory diseases at a low cost.

You can accompany it with a portion of boiled rice or steamed potatoes and enjoy a healthy dish!