Name: Trinidad Sardine Choka
Prep time: 15 min
Cook time: 1 min
Ingredients: 2 cans sardines (in water or olive oil, drained); 1 tomato (finely chopped); 1/3 cup finely chopped mixed bell peppers (about ½ bell pepper); 1/3 cup finely chopped cucumber (peeled if not organic and seeded); ½ cup chopped onion; 2 teaspoons lime juice; Salt and pepper (to taste, optional); Chopped scallion (for garnish); Variations - Diced avocado

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Too busy even for a 30-minute meal? Here is a heart-healthy Trini sardine choka recipe that will be ready in less than 15 minutes, provided you have decent chopping skills or one of those handy chopping gadgets (helpful but certainly not required in this recipe).

WHAT IS TRINI SARDINE CHOKA?

Trini Sardine Choka is essentially canned sardines mixed with bell peppers, tomatoes, cucumbers, onions, and lime juice to cut the freshness. The veggies complement the fish by adding crunch and sweetness and increasing the “healthful factor” a few notches. I am sure you are already aware that sardines are one of the healthiest foods on the planet and contain beneficial Omega-3 oils, B12, an excellent source of protein, and are also high in calcium.

HOW TO BUY CANNED SARDINES?

I buy sardines packed in olive oil or spring water with no other ingredients but salt, and I always keep a few cans in my pantry. It is important to note that canned sardines contain only 150 mg of sodium per serving (which is one can drained 80 gr–I used Bumble Bee in water). 1 tsp of salt contains about 2,300 mg of sodium, which means that canned sardine is not a cause for concern if you are on a low-sodium diet. But check with your doctor if you are still unsure.

Canned sardines never disappoint during hunger emergencies, which seem to happen frequently in my household. It always amazes me when I see my kids heartily enjoy this dish. sardines and veggies? How did this happen? In a situation like this, ask no questions, just say a prayer of gratitude and savor the mommy moment while it lasts.

I was inspired to post this recipe after one of my single male friends told me he made it for dinner. He opened the can of sardines and poured the contents over the rice. I was highly perturbed by the visual. Highly. I am sure that will work when one is “hangry,” but here is a more interesting way to eat canned sardines, my friend!

HOW TO SERVE TRINI SARDINE CHOKA?

This easy concoction can be served on crackers for an appetizer or wrapped in tender lettuce leaves for a healthy, low-carb meal. For a comforting weekend breakfast, I serve it with hops bread, fried bakes, or roti, and for a complete weeknight meal, I serve it with jasmine, basmati rice, or quinoa.

It’s absolutely delicious and satisfying, whichever way you choose.

Sardine choka – Canned Sardine with Veggies
Serves 4

Ingredients

2 cans sardine (in water or olive oil), drained

½ tomato, finely chopped

1/3 cup finely chopped mixed bell peppers (about ½ bell pepper)

1/3 cup finely chopped cucumber (peeled if not organic and seeded)

½ cup chopped onion

2 teaspoons lime juice

Salt and pepper, to taste, optional

Chopped scallion, for garnish

Variations diced avocado, crushed garlic, hot pepper (seeded and finely chopped), grated carrot. If you have an aversion to raw garlic or onion or would like to soften the flavors, cook in a little olive oil until translucent but not brown.

Drain water or oil from the sardines. Finely chop tomatoes, bell peppers, cucumbers, and onion.

Trinidad Sardine Choka

Canned sardines are mixed with bell peppers, tomatoes, cucumbers, onion and lime juice to cut the freshness. The veggies complement the fish by adding crunch and sweetness and increase the “healthful factor” a few notches. I am sure you are already aware that sardines are one of the healthiest foods on the planet and contain beneficial Omega-3 oils, B 12 are an excellent source of protein and are also high in calcium. This easy concoction can be served on crackers for an appetizer or wrapped in tender lettuce leaves for a healthful low carb meal. For a comforting weekend breakfast, I serve it with bread, fried bakes or roti and for a complete weeknight meal, I serve it with dhal and jasmine or basmati rice or quinoa. It’s absolutely delicious and satisfying whichever way you chose.

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Course: Breakfast, dinner, lunch, Main Course, Snack

Cuisine: Caribbean, Trinidadian

Keyword: how to make make canned sardines, sardine choka, trini choka, trini sardine choka

Prep Time: 15

Cook Time: 1

Servings:

Calories: 149kcal

Ingredients

2 cans sardines in water or olive oil, drained
1 tomato finely chopped
1/3 cup finely chopped mixed bell peppers about ½ bell pepper
1/3 cup finely chopped cucumber peeled if not organic and seeded
½ cup chopped onion
2 teaspoons lime juice
Salt and pepper to taste, optional
Chopped scallion for garnish
Variations - Diced avocado crushed garlic, hot pepper (seeded and finely chopped). If you have an aversion to raw garlic or onion or would like to soften the flavors, cook in a little olive oil until translucent but not brown.

Instructions

Drain water or oil from sardines.
In a medium bowl add tomatoes, bell peppers, cucumber, onion, lime juice, salt, pepper. Mash together with a fork and let sit a few minutes.
Garnish with scallions. Serve.