Not only do sardines taste great, they offer so many nutritional benefits. Sardines are high in protein and have important nutrients like selenium, vitamin D, b12 and omega-3s which are essential for heart, eye and brain health. This spicy sardine dish is a very easy weeknight dinner, made in under 20 minutes. It’s so packed with amazing flavors, and will be perfect eaten with your favorite grain.

  • Prep Time: 5m
  • Total Time: 15m


  • 2 packages sardines
  • 1 medium red onion, diced
  • 3 medium tomatoes, diced
  • 1/2 green bell pepper, diced
  • 3 cups fresh spinach, chopped
  • 2 tablespoons extra virgin olive oil
  • 1/2 small habernero pepper (red or orange), crushed or blended
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon paprika powder
  • cilantro, garnish
  • salt & pepper to taste


  1. Turn stovetop to medium/high.
  2. In medium saucepan, add extra virgin olive oil.
  3. When oil is hot add onions, habernero pepper, curry powder and paprika. Stir for up to 1 minute.
  4. Add tomatoes, green pepper and saute for 1-2 minutes.
  5. Add sardines and spinach. Simmer for up to 5 minutes on low heat.
  6. Add cilantro, and salt and pepper to taste.
  7. Serve with your favorite grain, or alongside salad.