Sardines don’t get the praise they justly deserve. They are a nutrient-rich, small, oily fish which are a good source of Omega 3 Fish oils, and having a can or two stocked up in your pantry means you can always create a tasty dish in a pinch.

At Oak Bay Seafood we carry Matiz Sardines, which are wild caught and sustainably harvested off the coast of Spain before being packed in high-quality olive oil. An authentic canned sardine experience, these fish have the skin on and bone in to create a more enjoyable meal or snack.

While canned sardines on crackers or bread is always a classic, there are many different ways that these delicate fish can be enjoyed. Add them to pizza, salads, fish stews – the possibilities are endless. Just be careful when removing the fish from the can to keep them intact. They are after all packed in like sardines!

Pasta With Tomato Sauce And Sardines

This is a light meal that is fast and easy to prepare. Add black olives and parmesan cheese at the end if desired.

Ingredients – Serves 4

  • 320g spaghetti
  • 1 tbsp olive oil
  • ½ onion, finely chopped
  • 4 garlic cloves, crushed
  • ½ tsp chilli flakes
  • 1 14oz can chopped tomatoes
  • ½ tsp sugar
  • 2 cans Matiz Sardines in Olive Oil
  • 1 tbsp capers
  • Small handful parsley, chopped
  • Juice of 1 lemon

Preparation

Bring a large pot of salted water to a boil. Add the spaghetti and cook according to pack instructions, about 9 minutes.

Meanwhile, in a medium pan heat the olive oil on medium heat. Stir in the chopped onion and cook a few minutes until soft. Add the garlic and cook for one more minute stirring occasionally.

Pour in the chopped tomatoes, sugar, and chilli flakes and bring to a simmer. Add in the sardines, capers, and most of the parsley and stir gently. Heat for 2 minutes.

Drain the pasta reserving some pasta water, and add the pasta to the tomato sauce. Stir to combine, adding in a bit of the reserved water if the sauce is a little thick. Squeeze over the juice of 1 lemon and sprinkle with the remaining parsley, then serve and enjoy!

Fish Stew – The Kitchen

Don't feel like cooking? At our Kitchen we have many dishes which are served fresh and hot daily. If you’re not in the mood for something fried, our fish stew is a delicious option. Served with fresh crusty sourdough bread, this stew is made with a variety of fish including cod and halibut, cooked in a base that includes tomato, potatoes, red wine, and herbs. Come try it for yourself!