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Tomato Sauce with Green Garlic, Oregano & Tuna

Yields4 ServingsPrep Time10 minsCook Time45 minsTotal Time55 mins

This dish is yet another example of what delicious, simple and healthy meals you can make with pantry staples. While still on Stay at Home orders, trips to the grocery store are far fewer and there is still a lack of availability of some foods. The thought of eating sardines is awful to many in N America. Personally I grew up on them and have always loved them. In fact, not only are they shelf stable, often up to 4 years but they are a excellent source of calcium and Omega 3 fatty acids. Unlike many other popular fishes they are one of the least contaminated fishes and very sustainable source of protein. They are also very great for heart and brain health as well as our skin. Need I say more. Buy the best sardines you can afford. In terms of taste I prefer sardines packed in olive oil as opposed to water but you can absolutely chose water packed sardines. If you chose to use tuna in this make sure you buy wild sustainable caught and sourced tuna. Capers are packed in a salty brine so it's important to rinse them before adding to your dish. This can be served over rice, quinoa, pasta or even vegetable noodles.

 ¼ cup Olive Oil
 1 Red(purple)Oninon
 Sea Salt and Freshly Cracked Black Pepper to taste
 1 Bunch Green Garlic(young garlic)
 4 tbsp Chopped Fresh Oregano or 1-2 TBSP dried
 1 tbsp Tomato Paste
 10 Roma Tomatoes, roughly choppedor use 1 large can(28 oz) diced tomatoes plus 1 small can(14.5 oz)
 2 tbsp Capers, rinsed
 2 cans Wildcaught sustainable Sardines or Tuna packed in Olive oil
 1 lemon, juiced
 Extra Fresh Oregano for serving

Add oil to a large wide saucepan over medium heat. Add onions and a pinch of sea salt and sauté until translucent about 10 minutes. Remove the outer layer, about 1 inch of the green end and the stem. Chop green garlic garlic into 1/4 inch rounds and add to your onions.


Sauté for another few minutes then add tomato paste. Cook for another minute and then add your chopped or canned tomatoes and oregano. Lower heat to medium low and allow the tomatoes to simmer for about 20 minutes or until they have broken down. Add your capers and sardines and cook for another 10 minutes.


Add your fresh lemon juice and extra oregano(fresh) and black pepper and sea salt(if needed). Serve over pasta, rice, quinoa, spiralized vegetables, cauliflower rice or whatever you like.

Nutrition Facts

Serving Size 1 bowl

Servings 0