Spicy Sardine & Broccoli Stir-Fry

Name: Spicy Sardine & Broccoli Stir-Fry
Total time: 25 min
Yield: 2 people
Ingredients: 0.75 cup Brown Rice; 2 cans Canned Sardines in Tomato Sauce; 1 medium head Broccoli; 1 medium Green Bell Pepper; 2 cloves Garlic; 1 tbsp Ginger; 1 tbsp Soy Sauce; 1 tbsp Garlic Chili Sauce; 2 tsp Sesame Oil; 1 pinch Salt

Pescatarian • Dairy-FreeUnder 30 MinsHigh ProteinStovetopDinner • LunchPan-Asian

Easy

25min

420kcal

2people

MACROS

per serving

※gProtein

◆gFat

▣gCarbs

◎gSugar

◇gFiber

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A fast and flavorful stir-fry using canned sardines, fresh vegetables, and a spicy garlic sauce served over wholesome brown rice.

This zesty stir-fry transforms canned sardines into a gourmet meal by pairing them with crisp broccoli and sweet green peppers. The savory tomato base of the sardines melds perfectly with garlic chili sauce and soy sauce, creating a rich, umami-packed coating for the vegetables. It is a quick, nutrient-dense dinner rich in Omega-3s and fiber.

Ingredients

150 g Brown Rice
2 tins Canned Sardines in Tomato Sauce
300 g Broccoli
1 medium Green Bell Pepper
2 cloves Garlic
1 tbsp Ginger
1 tbsp Soy Sauce
1 tbsp Garlic Chili Sauce
2 tsp Sesame Oil
1 pinch Salt

Instructions

1
Rinse the brown rice well. Cook in a pot of boiling salted water according to package instructions (usually 20-25 minutes) until tender. Drain and set aside.
2
While the rice cooks, cut the broccoli into small florets and slice the green bell pepper into strips. Mince the garlic and grate the ginger.
3
Heat the sesame oil in a wok or large skillet over medium-high heat. Add the broccoli and green bell pepper. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
4
Add the minced garlic and ginger to the pan and cook for 1 minute until fragrant.
5
Stir in the soy sauce and garlic chili sauce.
6
Add the canned sardines (including the tomato sauce from the tin). Gently break them apart with your spatula and toss everything to coat. Cook for another 2-3 minutes until the fish is heated through.
7
Taste and season with a pinch of salt if needed. Serve the stir-fry hot over the cooked brown rice.

Chef's Tips

•If you prefer a milder dish, reduce the garlic chili sauce or swap it for a splash of plain tomato paste.
•For extra crunch, top with toasted sesame seeds or cashews before serving.

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Recipe By

Kitchen Buddy Chef