5 from 22 votes
Fish Tikka Masala with Sardines
Fish Tikka Masala with Sardines offers a curry that balances fragrant spices like garam masala and smoked paprika with the rich, oily texture of sardines. Simmered in a tomato and milk sauce with mustard seeds and onions, this dish delivers a mildly spiced, creamy curry best served with rice or naan. The use of sardines brings a unique flavor profile and omega-rich fish protein to a classic curry style.
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings:
4
people
Calories:
110 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 1 tablespoon olive oil
- 1 teaspoon mustard seeds
- 1 onion diced
- 2 teaspoons garam masala
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 15 ounce tomato diced or crushed, canned
- 1 cup milk whole
- 2 sardines King Oscar Spanish Style Sardines Recommended, packed in chili and oil, oil discarded, ~4oz tin
- ¼ cup yogurt plain, optional
- cilantro fresh, optional, for garnish
- Naan Use cauliflower rice for low carb option, to serve
- jasmine rice
- basmati rice
Instructions
- Pour oil into a large pan or wok. Add the mustard seeds, and heat over medium heat until the seeds begin to pop (2-3 minutes).
- Add the diced onion, garam masala, smoked paprika, and salt. Stir onions until they begin to soften (3-4 minutes).
- Add tomatoes. Cover pan, and let the tomatoes simmer over medium heat for about 5 minutes.
- Add the milk and sardines. Simmer another 5 minutes.
- Taste curry, and add more salt if necessary.
- Serve with a dollop of yogurt and fresh cilantro (optional.) Curry pairs well with rice or naan.
- This curry is best served right away, but leftovers can be kept refrigerated in an airtight container for up to one day.
Cup of Yum
Notes
- If mild sardines are unavailable, unflavored sardines with added red chili flakes work well to increase heat.
- For a richer curry, substitute half the milk with heavy cream.
- Adjust spiciness by adding red pepper flakes or cayenne when cooking the spices.
Nutrition Information
Calories
110kcal
(6%)
Carbohydrates
7g
(2%)
Protein
4g
(8%)
Fat
7g
(11%)
Saturated Fat
2g
(10%)
Cholesterol
16mg
(5%)
Sodium
647mg
(27%)
Potassium
191mg
(4%)
Fiber
1g
(4%)
Sugar
5g
(10%)
Vitamin A
605IU
(12%)
Vitamin C
2.1mg
(2%)
Calcium
117mg
(12%)
Iron
0.5mg
(3%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 110
% Daily Value*
| Calories | 110kcal | 6% |
| Carbohydrates | 7g | 2% |
| Protein | 4g | 8% |
| Fat | 7g | 11% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 16mg | 5% |
| Sodium | 647mg | 27% |
| Potassium | 191mg | 4% |
| Fiber | 1g | 4% |
| Sugar | 5g | 10% |
| Vitamin A | 605IU | 12% |
| Vitamin C | 2.1mg | 2% |
| Calcium | 117mg | 12% |
| Iron | 0.5mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.