Wednesday, July 23, 2008

Sardine curry: Very simple and cheap curry recipe

This is what I cooked for lunch. It is a perfect flare day food.

Curry and sardine is a delicious combination and provide two great ingredients for RA patients like me. It is particularly useful when I have a flare, and too tired to cook.

Here is another recipe of cheat's curry - sardine curry

Here is what you need:
1 table spoon of tom yam/ Thai curry paste (see my chicken curry page for photo)
1 can of sardine (or mackerel). It is alright to use whether in brine, sunflower oil or tomato sauce. Personally I prefer in brine/sunflower oil.
Milk - about 50 ml- 100 ml, depending on whether you want it dry or hot
1 small onion-sliced into rings, or diced (optional)

  1. Heat a small non-stick pan, turn to medium heat.
  2. Add a few drops of oil- i normally use the sunflower oil from the canned fish
  3. Brown onion, until it is soft.
  4. Scoop in 1 tsp of curry paste, fry it for 2-3 minutes, until fragrant
  5. Add fish. Fry for less than a minute. Mash it with fork/spatula.
  6. Add milk.
  7. Bring it to boil.
How to eat
  • With BREAD: If dry, (use less milk), this will be a good consistency as a sandwich filler. Add a few slices of cucumber if you like.
  • with rice or pasta: If more wet, it will be perfect as a pasta sauce. Can also scoop this over a plate of rice and serve with a few pieced of cucumber. Perfect.
Time taken: Less than 5 minutes if no onions are used.
Cost: REALLY really cheap!!! A can of supermarket brand sardine is probably the cheapest item in the kitchen cupboard.
Nutrition: High in omega-3 (anti-inflammatory), and contains lots of turmeric. Perfect food for those RA flares.
Challenge:Cutting and peeling the onion. Opening the can of sardine.

RA/fibro tips: I like to use it as a sandwich filler, with sliced bread. I cook more and eat this over two or three meals. Keep in fridge and reheat before eating. 1 can of sardine fills about 3 sandwiches nicely.

No comments: