Canned sardines are a staple in our home. They are packed with protein, omega-3s, vitamin D, iron, and calcium.

1 can of sardines (3.5 ounces) provides:

• 22 grams Protein
• 7 grams Omega-3s
• 331 IU Vitamin D
• 3 mg Iron
• 800 mg Calcium

Canned sardines are quick, easy, and convenient to use. Just open the can and you have a high-quality protein for any meal. I grew up eating sardines, so it is a childhood comfort food for me and I eat them weekly.

Sardines and Roasted Cherry Tomatoes in a Chimichurri Sauce recipe elevates the already delicious sardines to another level. Roasting the cherry tomatoes brings a pop of sweetness as the tomatoes burst in your mouth. The chimichurri sauce adds as a rich freshness. Plus the colors are absolutely gorgeous with the red, yellow, and green.

I enjoy eating Sardines and Roasted Cherry Tomatoes in a Chimichurri Sauce over toast. You can also put it on crackers, over rice or quinoa, or even in a salad of mixed greens. It’s versatile and delicious.

Chimichurri Sauce is from South American countries like Argentina, Paraguay and Uruguay. It is a versatile sauce which can be added to vegetables, steak, pork, chicken, fish, tofu, and eggs. I even enjoy using it as a salad dressing. Other countries have different spins on it, too. Many people use fresh Italian flat leaf parsley or parsley. I used cilantro for this recipe. The basis of making a Chimichurri Sauce is blending an herb, oil, lemon, garlic, and salt, to make a refreshing, flavorful sauce. It’s extremely simple to make and adds so much extra love to a meal.

When roasting vegetables, I use my Cuisinart 16-inch Stainless Steel Roasting Pan. It is easy to clean and cooks the veggies well. To easily make the chimichurri sauce, use a blender like the Vitamix A2300 Smart Blender. It’s efficient, fast, easy to clean, and very functional. I make sauces, dressings, smoothies, soups, and more in my Vitamix. Just throw in all the ingredients (you don’t even have to chop anything) and it quickly blends the food. Perfection.

Check out this YouTube video on how to easily make Sardines and Roasted Cherry Tomatoes in a Chimichurri Sauce:

Sardines and Roasted Cherry Tomatoes in a Chimichurri Sauce

 

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Prep time

8 mins

Cook time

15 mins

Total time

23 mins

 

Canned sardines are a staple in our home. They are packed with protein, omega-3s, vitamin D, iron, and calcium. 1 can of sardines (3.5 ounces) provides: • 22 grams Protein • 2.7 grams Omega-3s • 331 IU Vitamin D • 2.3 mg Iron • 800 mg Calcium Canned sardines are quick, easy, and convenient to use. Just open the can and you have a high-quality protein for any meal. I grew up eating sardines, so it is a childhood comfort food for me and I eat them weekly. Sardines and Roasted Cherry Tomatoes in a Chimichurri Sauce recipe elevates the already delicious sardines to another level. Roasting the cherry tomatoes brings a pop of sweetness as the tomatoes burst in your mouth. The chimichurri sauce adds as a rich freshness. Plus the colors are absolutely gorgeous with the red, yellow, and green. I enjoy eating Sardines and Roasted Cherry Tomatoes in a Chimichurri Sauce over toast. You can also put it on crackers, over rice or quinoa, or even in a salad of mixed greens. It’s versatile and delicious. Chimichurri Sauce is from South American countries like Argentina, Paraguay and Uruguay. It is a versatile sauce which can be added to vegetables, steak, pork, chicken, fish, tofu, and eggs. I even enjoy using it as a salad dressing. Other countries have different spins on it, too. Many people use fresh Italian flat leaf parsley or parsley. I used cilantro for this recipe. The basis of making a Chimichurri Sauce is blending an herb, oil, lemon, garlic, and salt, to make a refreshing, flavorful sauce. It’s extremely simple to make and adds so much extra love to a meal. When roasting vegetables, I use my Cuisinart 16-inch Stainless Steel Roasting Pan. It is easy to clean and cooks the veggies well. To easily make the chimichurri sauce, use a blender like the Vitamix A2300 Smart Blender. It’s efficient, fast, easy to clean, and very functional. I make sauces, dressings, smoothies, soups, and more in my Vitamix. Just throw in all the ingredients (you don’t even have to chop anything) and it quickly blends the food. Perfection.

Author: Sarah Koszyk, MA, RDN, NBC-HWC

Recipe type: Entree

Cuisine: Mediterranean

Serves: 2

Ingredients

• 1 cup cherry tomatoes
• 1 can sardines in oil
• Chimichurri Dressing:
• 1 bunch cilantro
• Juice from 1 lemon or 2-3 Tbsp
• 1 clove garlic, peeled
• 1 Tbsp olive oil
• Salt to taste
• Optional:
• Bread
• Crackers
• Rice
• Quinoa
• Mixed greens

Instructions

1. Preheat the oven to 400°F. In a roasting pan, add the cherry tomatoes. Roast for 15 minutes.
2. While the tomatoes are roasting, make the chimichurri sauce. In a blender, add the cilantro, lemon juice, garlic, olive oil, and salt. Blend. This will make ½ a cup.
3. Open the can of sardines. Drain the oil. When the tomatoes are ready, remove from the oven.
4. On a plate, add the sardines and tomatoes. Add as much of the chimichurri sauce as you want. I use 2 Tablespoons per serving.
5. *I like putting the sardines over toast or bread. You can also put it on crackers, over rice or quinoa, or in a salad with mixed greens.
6. *Use the leftover Chimichurri sauce with vegetables, steak, pork, chicken, fish, tofu, or eggs.

Nutrition Information

Serving size: ½ can sardines ½ cup cherry tomatoes 2 Tbsp chimichurri sauce Calories: 209 Fat: 17 Saturated fat: 2 Carbohydrates: 3 Sugar: 1 Sodium: 287 Fiber: 0 Protein: 11 Cholesterol: 48

3.5.3251

By Sarah Koszyk, MA, RDN, NBC-HWC

For more delicious canned seafood recipes, check out:
Baked Salmon Burgers
Panko-Crusted Baked Mackerel Cakes
Cupboard Cookout: Green Bean Medley with Tuna Salad
Cupboard Cookout: Healthy Tuna Noodle Casserole
Crab Salad with Healthy Homemade Thousand Island Dressing

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