Sardines in Tomato Sauce

Steps

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1. 1
   Open the can of sardines and carefully separate the fillets from the tomato sauce. Gently remove the center bones from the sardine fillets while keeping them intact.
   ▶ ≈0:44
2. 2
   Heat 1 tbsp of coconut oil over medium heat. Add the sliced onion, bell pepper, scallion, and green scotch bonnet pepper (cut into quarters).
   ▶ ≈2:30
3. 3
   Add fresh thyme and curry powder. Reduce heat to medium-low and cook for about 3 minutes, stirring occasionally to soften the vegetables and distribute the spices evenly.
   ▶ ≈2:58
4. 4
   Season with black pepper and sea salt. Add the reserved tomato sauce from the can, then rinse the can with 1/4 cup water and add that as well.
   ▶ ≈3:45
5. 5
   Increase the heat slightly to bring the mixture to a boil, about 2 minutes. Allow the tomato sauce to heat through and release its flavors.
   ▶ ≈4:20
6. 6
   Return the heat to a gentle simmer and cook for 2-3 minutes. Gently add the fresh chopped tomatoes and cook for about 1 minute to soften them while maintaining their integrity.
   ▶ ≈4:48
7. 7
   Gently fold the sardine fillets into the sauce, being careful to keep them whole rather than breaking them apart.
   ▶ ≈5:45
8. 8
   Cover the pot and allow the sardines to heat through completely. Then add lemon juice and fresh parsley, gently stirring to incorporate all flavors evenly.
   ▶ ≈6:32
9. 9
   Taste for salt and adjust seasoning as needed. If the dish is too acidic from the tomato, add a pinch of brown sugar to balance the flavors.
   ▶ ≈8:14