Congolese Food Ndunda & Tomato Sardines Part 3

sardines

🥗Healthier: mackerel

💰Cheaper: canned tuna

Canned tuna is often less expensive and widely available.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Canola oil is a cost-effective alternative.

Heat vegetable oil in a large pan over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic and cook until fragrant, about 1 minute.

Add diced bell peppers and green chilies; cook for 3-4 minutes until softened.

Incorporate chopped tomatoes and cook until they break down, about 10 minutes.

Season with salt, black pepper, and sugar; stir to combine.

Add sardines gently to the tomato mixture, being careful not to break them apart.

Sprinkle in coriander, basil, thyme, and bay leaves; mix gently.

Pour in water and bring to a simmer; cook for 10 minutes to meld flavors.

Adjust seasoning with lemon juice and more salt if needed.

Serve hot, garnished with fresh herbs if desired.

Cooking Techniques

Spice Level:

Allergens