Sardines with Jamaican Callaloo and Green Bananas
by: Suellen Pineda, RDN, CDN
This is an inexpensive yet delicious, well-balanced, easy-to-make and nutritious meal. Sardines can be part of a healthy diet. They provide about 17 grams of protein, 23% of daily recommendation for calcium—mostly from the edible soft bones—and 10% of daily recommendation of iron. Their fat content may be slightly higher than other types of leaner fish, however, sardines are also a good source of omega 3s.
Callaloo also provides protein (about 6 grams in ½ cup), fiber, and a variety of vitamins and minerals.
1 18.3oz can Callaloo, liquid drained (Look for low sodium 140mg/serving OR LESS)
1 15oz. can Sardines in tomato sauce
1 small onion, julienned
2 garlic cloves, minced
1 tsp. olive oil
½ cup pitted black olives (green olives are ok)
1 8oz. Low sodium tomato sauce
1 cup vegetable broth or water
½ tsp. ground cumin
1 tsp. granulated sugar
Salt and pepper to taste
3-4 green bananas
Step 1 Prepare the bananas
• Peel each banana with the help of a sharp pairing knife. Cover with water and bring to a boil with a dash of salt.
• Cook until fork tender and reserve. (To avoid dryness, do not drain the water until just before serving).
• While bananas are cooking, heat a large skillet over medium heat. Add the oil and cook the onion for about 2 minutes.
• Add garlic, olives, callaloo, and cook for an additional 2 minutes.
• Add sardines, tomato sauce, vegetable broth, granulated sugar, cumin, salt and pepper.
• Continue to cook until all ingredients are fully incorporated. (About 5 minutes). Remove from heat.
• Drain the bananas and serve sardines mixture over.
Suellen is a Registered Dietitian Nutritionist based in the Rochester, NY area. Connect with her at suellenpinedaRDN@gmail.com or follow her on Instagram at @Suellen_Pineda.