Canned Fish (Eel) Quinoa

Whenever whole grains such as quinoa or other multigrains are planned in our family meals, extras of chicken and seafood such as shrimps, canned fish are added while cooking these grains - not only to impart flavors; but more importantly to boost protein in the cooked grains. This is in addition to other main protein dishes that are being prepared separately. For example, One Pot Shrimp Quinoa and One Pot Shrimp Multigrains can be served with chicken (main protein) and veggies as a protein-worthy grain bowl. 

Sometimes when there is leftover grilled/roasted salmon, it can be as easy and simple as gently flaking leftover salmon into the cooked rice (or grains), fluff and mix salmon into the rice. When there is no leftovers, the often forgotten pantry-friendly canned fish becomes our friend. Canned sardines or canned mackerel if you have; but today, this canned version of braised eel with fermented black beans fits the bill of One-Pot Canned Eel Quinoa.


Which rice cookers or multi-cookers are you currently using? I am using this rice cooker which is one of the most common multicooker (cooks rice, steams/stews/braises dishes, cooks soups etc.) in many Taiwan households. It operates with simple ON-OFF and COOK-WARM buttons, its durability and reliability has been proven as my family has been using it for years (and hopefully, many more years).

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Tomato Sardines, Veggies, Quinoa Bowl

Meal preparation is definitely the game changer, when it comes to putting together quick, healthy, nutritious lunches and dinners on busy weekdays. During hectic workweeks, you come close to decent salad-bowl meals moments, without the hassle and bustle of preparing the meals from scratch. That said, nothing comes easy. Deliberate thoughts and actions do come with meal preparation; just so you do not have to start from zero when preparing meal(s) on the actual day.


Canned sardines is a must-stocked item in our pantry. A good source of protein, omega-3, calcium - not only canned sardines is emergency food, it is also pantry-to-table (you can eat them straight out of the can!) meaning your meal is just ten minutes away.
Our family favorite brands include Crown Prince and Wild Planet. The Wild Planet brand of sardines also comes with No Salt version. 

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TraderJoes Kohlrabi Salad with Beans, Sardines

My go-to pre-packaged salad is Trader Joes Cruciferous Crunch. Occasionally, I would also change it up with Trader Joes packaged Kohlrabi Salad* - blend of shredded kohlrabi, red cabbage kale,and golden beets. This salad can be consumed raw, like any other salad blends; but usually, I will have it lightly steamed, then easily upgrade with healthy proteins such as sardines and beans.

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Pumpkin Squash & Seafood Veggie Bowl

Forget about slicing through those hard-shelled pumpkins, have Delicata Squash on-board and breeze through pumpkin season. As it is a relatively smaller squash, you do not have to think hard about storing unused portions. Buy it fresh, use it up, then buy it again.

Though Kabocha Squash remains my favorite squash in terms of versatility and flavor (check these recipes: Kabocha Squash Pumpkin Rice, Kabocha Squash, Okra, Green Beans Stew, Kabocha Squash Millet Congee), Delicata Squash is a convenient choice when preparing one or two servings meals.

With vegetables and roasted pumpkin squash (Pumpkin Squash Veggie Salad Bowl) as the base, I have prepared similar veggie bowls to pair with chicken Pumpkin Squash Veggie Bowl with Chicken and roasted salmon (below) - choice of Pesto Salmon or Dijon Mustard Salmon.

Delicata Squash Veggie Bowl with Roasted Salmon

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Broccoli with Sardine-Cheese Dip

Today's recipe is going to be...or wait!...let's not call it recipe. This post is going to be as short and swift as the time it took to prepare this little broccoli snack.


A sandwich spread, a sardine and ricotta cheese filling and now, a dip. Sweet! No, it's savory! But the idea is sweet, isn't it? Chunks of fish and cheese on steamed broccoli.

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Avocado with Sardine Ricotta Cheese

Now, can anyone tell me if ricotta cheese is considered "healthy" cheese? Or bluntly, are all cheese(es) unhealthy? High sodium? High fat?

So that you know, our family does not buy reduced-fat milk or half-half, always going for whole milk. On the same note, we do not go for reduced-fat, skimmed-fat cheese. If ricotta cheese is super-fattening, we better cut down on the usage, especially when I have found a super easy way to create a dip/spread/filling (e.g. Sardine Ricotta Cheese Spread) out of it, and this convenience might be deemed a hidden evil.


Not only this is an easy recipe to fall back on when we are in a rush, it is also a mess-free filling and spread for sandwiches and a wonderfully great pre- or post-workout snack (morning and/or in the afternoon) when paired with vegetables and fruits such as celery, bell peppers, avocados and apples.

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Sardine Ricotta Cheese Spread/ Pâté 沙丁鱼里科塔奶酪酱

When it comes to sliced cheese, I usually go for Swiss. How about you? With sliced cheese, the fastest (proper) lunch ever, will be two slices of whole-wheat bread, sandwiching Swiss cheese and organic microgreens.

Well. talking about trying something different, I got my hands on a little tub of whole milk ricotta cheese for the first time! From Trader Joes. The ingredient list seems acceptable: whey, acetic acid, salt. Of course, there was something in my mind that I wanted to make.


Canned sardines was mashed into this creamy ricotta cheese to make a protein-packed spread or pâté. A spreadable paste that can be used as easily as...just like lathering creamy peanut butter on bread/toast and crackers. Now, with this homemade sardine-cheese spread, I can have another super-quick sandwich option besides a basic sliced-cheese sandwich.

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Pan-Fried Japanese Sardines 煎沙丁鱼

The problem about shopping in the Asian supermarket be it Indian, Japanese, Korean is the possibility of not being able to decipher (or read) what is on the package unless you are proficient in multi-languages, meaning able to read Japanese or Korean, for example.

I can't, and find myself borrowing help from the translated-to-English package label/sticker typically stuck on one corner of the package; however that translation description can never be as exact as what is on the original "foreign-language" package.


I may have made a blunder recently. The sardines I bought from the Japanese supermarket were not what I expected it to be. They were overly salty. The package may have said "salted sardines" but I did not know. At the point of purchase, I went along with gut feeling that they are standard sardines, albeit the frozen version. Both being imported frozen fish products, I prefer yellow croaker (imported from Korea) to this sardine variety from Japan).

If not fresh (the best!), there is always frozen or canned sardines e.g. Brisling Sardines to depend on for easy sardine recipes such as Oven-Cooked Sardines and Onion-Tomato Sardines.

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No-Cook Sardines Sandwiches 沙丁鱼三明治

There were suggestions about making no-cook sardines when I cooked sardines in this spicy tomato-onion sauce. Thank you so much for the reminder! Absolutely love the no-cook part of it and of course, the spice and flavors that it brings.

These canned tomato sardines mashed with thinly sliced shallots, thinly sliced chili padi (bird's eye chili) and squirts of lime juice, made perfect sandwich fillings.


Added some thinly sliced green onions to the mix!

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Sardines in Tomato Onion Sauce 番茄洋葱沙丁鱼

This sardines dish is cooked using the popular Ayam brand sardines easily available in the supermarkets back in Singapore.


It is a different kind of sardines compared to the Brisling sardines I have used previously.

Sardines with Tomatoes and Onions In a wok, sweat the finely sliced/diced onions (1/2 medium onions) and 2-3 medium tomatoes already chopped to bite-size till the juices are released and the onions are translucent-tender. Add some water (abt 5-6 tbsp) and allow to simmer for about 5-8 minutes, then add 1 can of Ayam sardines and allow to simmer and cook for about 10-12 minutes till flavors are developed. Depending on personal preference, you can break up the sardines to small flakes in the sauce mixture or flake half portion of sardines or leave them whole.

Perfect combination with plain rice or spread the sardines on toast as sandwich.

Tag: sardines, brisling sardines

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Spaghetti in Sardine-Tomato Sauce 沙丁鱼番茄酱意大利面

Canned sardines is my savior! Left in the pantry (if untouched, unused), it doubles as emergency food as well in disaster planning.

Ready to eat!


I have made sardines curry using Wild Caught Brisling Sardines umpteen times. This time, it's no difference; just that I made a light sauce in order to carry the pasta.

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Spiced Tomato Sardines Fried Rice 辣味番茄沙丁鱼炒饭

The wok, sighted with gravy remnants, after cooking sardine curry; so I decided to do this.

Toss in some leftover rice, and let the rice do its "soaking" act.

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Sardines, Onions, Tomato Curry - 辣炒沙丁鱼

Those of you who follow my blog will know that I love sardines quite a bit. What to do when I have 12 cans of Brisling Sardines? That means I can cook sardines curry again and again! So good to have this with steamed rice.


With a flavorful and comforting dish like this, I don't think I will ever come up with new recipes because I will cook this dish every time (in fact, I COOK this dish every time) I want to have some sardines. It's quick. It's easy. It's delicious.

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Sardine and Roasted Cabbage Pizza

How does Sardine and Cabbage pizza sound? Unheard of?

How about pita bread as the pizza base, with homemade sardine-tomato sauce using Wild Caught Brisling Sardines in Spring Water...


...baked in the oven (375F abt 15 mins till pita bread crisp up), then topped with roasted cabbage and before serving, add some fresh taste with arugula.



Woo la la!

These Sardine and Roasted Cabbage Pizza and Roasted Cauliflower Pizza are my favorite pizza creations to-date.

I have said it many times. Crown Prince Wild Caught  Brisling Sardines in Spring Water is my favorite canned sardines (in fact, canned fish). Recently I make my first food (grocery) purchase from Amazon and you are right, I got them in pack of 12 and each can rounds up to about $2.60 (much cheaper than retail price at natural health stores - usually about $3.50/can) ! Really a good deal. And these sardines are so tasty, fit to be consumed straight from the can (no cooking required).


Tag: brisling sardines, pizza, roasted cabbage

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Oven-Cooked Sardines Tomatoes Pasta Sauce

Oops I did it again.

But this is about putting together something really quick and Omega-3-friendly! Without the stove. It's all about the oven.

This sardine-tomato sauce can be made (baked-to-cook) in the oven and transformed into a pasta sauce.


(1) Lay the bottom of the baking dish with fresh tomatoes (finely diced) or if you have ready (homemade) marinara sauce or tomato-based sauce, you can use that too!

(2) Generously sprinkle thinly sliced shallots, minced garlic, finely chopped cilantro over the sauce

(3) Layer sardines over, drizzle some olive oil

(4) Baked in 375F oven for about 10-15 minutes or more till shallots and garlic softened slightly. At the same time, cook the pasta

(5) When sauce is ready, you can mash the sardines up into the sauce or leave the sardines whole. Add in warm pasta and toss to combine thoroughly

Enjoy!


Currently, I think Amazon offers the best price for Crown Prince Natural OneWild Caught Brisling Sardines in Spring Water, 3.75-Ounce Cans (Pack of 12) with one 3.75 ounce tin at about $2.60. This is about 30% off from the price at regular store. Well, certainly a good deal if sardines is your pantry staple.

Tag: sardines pasta, sardines

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Avocado Sardines Omega-3 Sandwich

I got this sandwich idea from Alton Brown's episode on.....Sardines!

A good sustainable Omega-3 friendly sandwich, baby!


I adapted his dressing for sardines: use cilantro instead of parsley, and added a little diced tomatoes.


Then everything fall in place as what he "taught". Spread the avocado on a toast, then lay the dressed sardines on top of the avocado. Very tasty! I love it! ...speaking from me who is not really a big fan of avocado. But when it's done this way, I embrace it graciously.

I enjoy my bread lightly toasted. You can use a sandwich toaster or this George Foreman GR10B 36 Square Inch Nonstick Countertop Grill, Black, just like what I have done.

Brisling Sardines Olive Oil, Lemon, Tomato Dressing

After trying Brunswick Sardines In Spring Water, 3.75 Ounce Tins (Pack of 25) - ($1.29/tin at Trader Joes), I decided to fall back to Crown Prince Sardines in Water, 4.25-Ounce Tins (Pack of 24) ($3.49/tin at Whole Foods Market).


The price difference speaks the difference for quality and taste!Especially when the sardines are consumed straight from the tin or can, tossed in a light dressing - something non-fishy with great natural smoky flavor is definitely preferred.

How the term "packed like sardines" came about, to describe over-crowding!!!

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Baked Sardines Minimalist Recipe (garlic, cilantro, tomatoes)

Can you see I am sardine-crazy? ;p

bottom to top: Brunswick Sardines, Wild Planet Wild Sardines (in BPA-free can), Crown Prince Brisling Sardines


Lots of garlic, fresh tomatoes, sardines* (comes in a tin), bake in the oven, drizzles of extra-virgin olive oil, garnish generously with finely chopped cilantro...

then "everything" on the bread toast. Wait wait wait! You have heard and seen this before?!?!? The toast thingy?

*Rewind*

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Brisling Sardines Pasta - PPN#187, Alton Brown on Brisling Sardines

Presto Pasta Nights #187...I'm hosting!
How many times have you gathered ideas of what to cook for the next meal, while currently cooking another dish? Many times for me. When I made this Lightly Spiced Tomatoey Brisling Sardines, I told myself I wanted to make pasta with it another time because the sauce was just...TOO GOOD. May not be the most pleasant-looking pasta but I promise it is delicious - if you like sardines.

Yes! Woo hoo! I am bringing a close to October (gawd, just two months away from 2011!) by hosting Presto Pasta Nights # 187 - event originally created by Ruth from Once upon a Feast. Create your dish, link to this post (more submission guidelines here), send your treats (no tricks, please!) to tigerfish1101 (at) yahoo (dot) com (dot) sg and cc ruth (at) 4everykitchen (dot) com by Thursday 28 October 2010. Round up will be Friday 29 October 2010. Come and join the fun, will ya?

And...so...what did I make for October's closing ? Sardine Pasta! I mashed the sardines up in this sauce so that the boney fish gets disintegrated into the sauce, giving that flavor bomb for thy pasta. You should watch Alton Brown's Video on Brisling Sardines at the end of this post :)

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Sardines and Bittermelon Quick-Curry-Stew

I did not create anything new. Basically, I just re-marry ingredients and it must be bold of me to get these two ingredients together. Bittermelon and Brisling Sardines. Cannot imagine? Ha...I find it hard to imagine too before I wanted to cook it. I was bored with Brisling Sardines Curry with Tomatoes, Onions and Celery.


The base recipe is Bitter Melon Tomato Curry, only adding Brisling Sardines towards the last 5 minutes of cooking, mash the sardines up in this quick stew and allow the flavors to infuse.

I can tell you it is not that bad at all. The bitterness is mild, really mild. The tangy tomatoes done its job well again. Then the smoky virtues of sardines to balance the savory, sweet, tangy, bitterness - you need to try this.

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