Sardines are not only a rich source of bone-building vitamin D but also a very good source of phosphorus, a mineral that is important to strengthening the bone matrix. Hence eating sardines atleast twice a week, is good to ward off osteoporosis.
Here is a simple and quick to make Sardines curry also known as "Pedve Ghashi" in Konkani. This curry is very famous with the konkani community in and around Mangalore. Its tasty and also healthy as it requires no oil except for the optional garnishing.
Sardines - 6
Grated or desiccated coconut - 1/2 cup
Tamarind piece - 1 inch
Dry red chillies - 5
Coriander seeds - 2 tsp
Methi or Fenugreek seeds - 1/2 tsp
Coconut Oil or Olive oil - 1 tsp (to garnish - optional)
Wash and clean the sardines and keep aside.
Dry roast the red chillies, coriander seeds and methi until they give out a good aroma.
Now wet grind coconut , tamarind and the roasted spices along with 1/2 cup water to form a smooth paste.
Now take a heavy bottomed pan, add the ground masala and salt and mix well, now add sardines to this and bring to boil. Sardines will cook in 5-7 minutes on medium heat.
Garnish with 1 tsp of coconut oil for authentic taste.
Alternately you could use Olive oil too.
Serve hot with rice or bread.