Looking for a delicious and healthy Mediterranean-inspired dish? This Sardine Tagine with Tomatoes and Peppers is a game-changer. It’s a wonderful way to incorporate more heart-healthy fish into your diet while enjoying the rich, aromatic flavors of North African cuisine. I love how this dish transforms simple ingredients into something truly special, and I’m excited to share this recipe that’s both nutritious and budget-friendly.
Ingredients
- 1 pound fresh sardines, cleaned and scaled (or 2 cans of sardines in olive oil)
- 3 large ripe tomatoes, chopped
- 2 bell peppers (mix of red and green), sliced
- 1 large onion, finely chopped
- 4 garlic cloves, minced
- 2 tablespoons olive oil
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- ½ teaspoon ground coriander
- ¼ teaspoon cayenne pepper (optional)
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1 lemon, cut into wedges
Instructions
- Heat olive oil in a tagine or large skillet over medium heat. Add onions and cook until softened, about 5 minutes.
- Add garlic and spices (cumin, paprika, coriander, cayenne), cooking for another minute until fragrant.
- Stir in chopped tomatoes and tomato paste. Cook for 5-7 minutes until tomatoes start breaking down.
- Add bell peppers and cook for another 5 minutes until slightly softened.
- Arrange the sardines over the vegetable mixture in a single layer.
- Cover and simmer on low heat for 10-12 minutes if using fresh sardines (5-7 minutes for canned).
- Season with salt and pepper to taste.
- Garnish with fresh cilantro and serve with lemon wedges.
Cook Time and Serving Size
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Recipe Notes
If you’re using canned sardines, add them later in the cooking process to prevent them from breaking apart. For fresh sardines, make sure they’re properly cleaned and scaled – most fishmongers will do this for you. The sauce should be thick but not dry; if needed, add a splash of water during cooking.
This tagine pairs beautifully with crusty bread or couscous to soak up the flavorful sauce. If you can’t find sardines, mackerel makes an excellent substitute. The leftovers taste even better the next day, as the flavors continue to develop overnight.
For meal prep, you can prepare the vegetable base ahead of time and add the fish just before serving. Store any leftovers in an airtight container in the refrigerator for up to 2 days.
Sardine Tagine with Tomatoes and Peppers
Ingredients
- 1 pound fresh sardines cleaned and scaled (or 2 cans of sardines in olive oil)
- 3 large ripe tomatoes chopped
- 2 bell peppers mix of red and green, sliced
- 1 large onion finely chopped
- 4 garlic cloves minced
- 2 tablespoons olive oil
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- ½ teaspoon ground coriander
- ¼ teaspoon cayenne pepper optional
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1 lemon cut into wedges
Instructions
- Heat olive oil in a tagine or large skillet over medium heat. Add onions and cook until softened, about 5 minutes.
- Add garlic and spices (cumin, paprika, coriander, cayenne), cooking for another minute until fragrant.
- Stir in chopped tomatoes and tomato paste. Cook for 5-7 minutes until tomatoes start breaking down.
- Add bell peppers and cook for another 5 minutes until slightly softened.
- Arrange the sardines over the vegetable mixture in a single layer.
- Cover and simmer on low heat for 10-12 minutes if using fresh sardines (5-7 minutes for canned).
- Season with salt and pepper to taste.
- Garnish with fresh cilantro and serve with lemon wedges.
