Tinned Sardines and baked beans recipe

tinned sardines

🥗Healthier: fresh sardines

💰Cheaper: canned mackerel

Canned mackerel is often less expensive and has a similar flavor.

baked beans

🥗Healthier: homemade beans

💰Cheaper: canned chickpeas

Canned chickpeas can be a budget-friendly alternative.

bread

🥗Healthier: whole grain bread

💰Cheaper: white bread

Whole grain bread is healthier but white bread is often cheaper.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is healthier, while margarine is often less expensive.

Start by cooking onions and green pepper until onions are translucent.

Add bay leaf and mix.

Add baby marrow and cook through.

Add turmeric, medium curry powder, and garlic flakes, then mix to distribute seasonings.

Add freshly chopped tomatoes and allow to soften for about 5 minutes.

Remove bones from sardines and separate from sauce, then break sardines into smaller pieces.

Add sardines and their sauce to the mixture, along with fish seasoning, and mix.

Allow to simmer for about 5 minutes to reduce the sauce.

Add baked beans to the mixture and mix gently without additional heat to keep beans intact.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens