In our home, there’s always a stash of sardines. It’s a Caribbean household, so we eat it with basically anything. I especially love sardines with tomato sauce.

My mother used to throw it together effortlessly. Just a few ingredients, she would make these tasty sardines in tomato sauce. These days, I whip it up when I want something nostalgic, no-fuss, and satisfying with a slice of warm bread or a heap of white rice.

While you can find this combination in a tin. There is nothing like the authentic Caribbean way.

Ingredients you will need

Coconut Oil adds a subtle nutty aroma and authentic Caribbean flavor. It’s also great for sautéing without overpowering the dish.

Onion brings sweetness and depth when sautéed.

Scallions add a fresh, grassy note and a bit of sharpness to balance the richness of the sardines.

Bell Pepper Sweet and slightly crunchy, it adds color and texture while mellowing the spice.

Scotch Bonnet Pepper Optional, but traditional. It brings fruity heat and that unmistakable Caribbean fire. Use with care!

Fresh Thyme Earthy and aromatic, thyme is a staple in Caribbean cooking. It infuses the sauce with warmth and depth.

Curry Powder Adds a gentle spice and golden color. It gives the sauce a subtle complexity without overpowering the sardines.

Black Pepper & Sea Salt Essential seasonings to balance and enhance all the other flavors.

Water: loosen the sauce and help simmer the ingredients evenly.

Fresh Tomatoes: give body and brightness to the sauce, complementing the canned tomato base from the sardines.

Sardines in Tomato Sauce: packed with umami. The tomato sauce from the can deepens the flavor of the dish.

Lemon Juice: A splash of acidity at the end lifts the whole dish and cuts through the richness.

Chopped Parsley Fresh and vibrant, it finishes the dish with a pop of green and a clean herbal note.

Ingredients

1 tablespoon coconut oil
1 medium onion, thinly sliced
2 scallions, chopped
1 bell pepper, chopped
1 scotch bonnet pepper, whole or chopped (optional for heat)
3 sprigs fresh thyme
¾ teaspoon curry powder
½ teaspoon black pepper
½ teaspoon sea salt
½ cup water
2 ripe tomatoes, cut into wedges
1 large can of sardines in tomato sauce
½ lemon, juiced
2 tablespoons chopped fresh parsley

Instructions

Heat the coconut oil in a medium sauté pan over medium heat. Add the sliced onion and cook for 2–3 minutes until fragrant and translucent.

Add the scallions, bell pepper, scotch bonnet (if using), and thyme. Stir for another minute, until the mixture has softened slightly. Sprinkle in the curry powder, black pepper, and salt—let everything bloom for 30 seconds.

Pour in the water and add the fresh tomato wedges. Cover and simmer for 5–7 minutes until the tomatoes break down and start to create a rich base.

Gently stir in the sardines along with the tomato sauce from the can. Break them up slightly if you like, or leave them whole for a more traditional look. Simmer uncovered for 3–5 minutes to thicken slightly.

Squeeze in the lemon juice and sprinkle with chopped parsley just before serving.

What To Eat With Sardine And Tomato Sauce?

Steamed white rice – The classic choice. It soaks up the sauce and balances the richness of the sardines.

Boiled ground provisions – Think yam, green fig (green banana), cassava, or dasheen. They add heartiness and a rustic Caribbean touch.

Fried bake or sada roti – Perfect for scooping up the sauce and sardines. Soft, warm, and comforting.

This dish is a quick recipe that transforms pantry staples into something rich, spicy, and deeply satisfying. Serve it over hot rice, with sada roti, or even spooned onto crackers for a nostalgic bite of home.

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