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Fish, Meal soups and plant based

Sardines in tomato sauce with white beans

Sardines in tomato sauce with white beans is a simmered dish for 4 people, ready in 35 minutes, rated easy, at about €2.80 per person. The key is laying the fresh sardines onto the already hot sauce and leaving them untouched, so they stay whole instead of falling apart.

Tonight, sardines simmered in a fragrant tomato sauce, with melt in your mouth white beans and bread for mopping it all up.

Sardines in tomato sauce with white beans
Total time
35 min
Difficulty
Easy
Cost per person
€2.80
Calories per person
670 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall

Fresh sardines cook gently in a tomato sauce seasoned with garlic and thyme, while the white beans soak up all that flavor and turn wonderfully soft. The sardine flesh flakes easily with a fork, and lemon and parsley add the brightness that balances the richer sauce. It is a generous, simple dish that smells like a kitchen by the sea.

This is the kind of dinner you make on a weeknight when you want fish without the fuss, or on a quiet Sunday with the family. Crusty bread for mopping up the sauce makes all the difference, so plan for plenty since people tend to go back for more. Adventurous kids might enjoy it, while others may prefer a boneless version.

The ingredients

4 people

Fish counter

  • fresh sardines, gutted 12

Pantry

  • canned white beansoften in the pantry 800 g
  • crushed tomatoesoften in the pantry 400 g
  • olive oiloften in the pantry 3 tbsp
  • saltoften in the pantry 1 pinch
  • pepperoften in the pantry 1 pinch

Fruits and vegetables

  • onion 1
  • garlic 3 cloves
  • thyme 4 sprigs
  • parsley 1 bunch
  • lemon 1

Bakery

  • country bread 8 slices

Allergens Fish, Gluten

The step by step recipe

  1. Sauté the chopped onion and garlic in the oil with the thyme. 5 min

    They should stay translucent, without browning.

  2. Add the crushed tomatoes, let it simmer, then stir in the rinsed white beans. 10 min

    Rinse the beans well to remove the canned taste.

  3. Rinse the sardines, pat them dry, and season with salt and pepper.

    Ask your fishmonger to scale and gut them for you.

  4. Lay the sardines on top of the sauce, cover, and let simmer over low heat. 10 min

    Do not flip the sardines, just shake the pan gently.

  5. Sprinkle with parsley, add a squeeze of lemon, and serve with the country bread.

    If you cannot find fresh sardines, use mackerel fillets instead.

Our tips to get it right

  • Pick sardines with bright clear eyes and shiny skin, a sign they were caught that day.
  • Let the tomato sauce reduce a little before adding the sardines, it should be thick enough to coat them without drowning them.
  • Serve straight from the pan or baking dish, since sardines are delicate and hold together less well once moved to plates.

The variations

  • Swap fresh sardines for mackerel fillets if you cannot find sardines, the cooking time stays the same.
  • For a vegetarian version, double the white beans and add a handful of black olives in place of the fish.
  • To save time, use canned sardines in oil, drained, and stir them in only during the last 5 minutes of cooking.

What to serve it with

  • Toasted crusty bread for mopping up
  • Green salad with lemon dressing
  • Glass of dry white wine

Storage

This dish keeps for 2 days in the refrigerator in a sealed container, since fresh sardines are more delicate than canned ones. Reheat gently in a skillet over low heat so they do not fall apart. Freezing is not recommended, as it would ruin the texture of the sardines.

Questions about this dish

Can I use canned sardines instead of fresh ones?

Yes, use canned sardines in oil, drained, and add them only in the last 5 minutes of cooking so they do not break apart further.

Do I need to scale the sardines myself?

Fresh sardines barely have visible scales, but ask your fishmonger to scale and gut them for you to save time at home.

Can I make the tomato and bean sauce ahead of time?

Yes, prepare the sauce with the beans up to two hours ahead, reheat it gently, then add the fresh sardines right before serving.

Why shouldn't I stir the sardines while they cook?

Cooked sardines are very delicate and stirring would make them fall apart in the sauce. Just shake the pan gently to help them cook evenly.

How long does it take to make sardines in tomato sauce with white beans?

Count 35 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in sardines in tomato sauce with white beans?

About 670 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does sardines in tomato sauce with white beans cost?

About €2.80 per serving, or €11.20 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish, gluten. Always check the labels of the products you buy.

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