This hearty sardine and onion casserole transforms humble canned sardines into a satisfying family meal that rivals any meat dish. Layered with tender potatoes, caramelized onions, and melted mozzarella, this budget-friendly recipe proves that simple ingredients can create extraordinary flavors. The sardines become incredibly tender and flavorful when baked with vegetables, while the creamy egg mixture binds everything together into a comforting, protein-rich meal that will surprise even the most skeptical eaters.
Ingredients
- Canned sardines – 2 cans (240g / 8.5 oz total, drained)
- Potatoes – 800g / 1.8 lbs / 4-5 large potatoes
- Yellow onions – 2 large (400g / 14 oz)
- Carrot – 1 large (150g / 5 oz)
- Tomato – 1 large (200g / 7 oz)
- Olive oil – 60ml / 2 fl oz / 4 tablespoons
- Sweet paprika – 1 teaspoon / 2g
- Salt – to taste
- Black pepper – to taste
- Dried basil – 1 teaspoon / 1g
- Eggs – 2 large
- Sour cream – 2 tablespoons / 30g / 1 oz
- Mozzarella cheese – 150g / 5 oz / 1½ cups (grated)
Instructions
- Prepare the potatoes: Wash and peel potatoes, then cut into 1cm thick rounds. Boil in salted water for 10-12 minutes until half-cooked (they should still be slightly firm). Drain and set aside.
- Cook the vegetables: Heat olive oil in a large skillet over medium heat. Slice onions into rings and cook for 8-10 minutes until golden and caramelized. Add diced carrots and cook for 5 minutes until softened.
- Add tomatoes and seasonings: Dice the tomato and add to the skillet along with paprika, salt, pepper, and basil. Cook for another 5 minutes until tomatoes break down and create a sauce.
- Prepare the sardines: Drain the canned sardines and gently break them into large chunks, removing any bones if necessary.
- Make the egg mixture: In a small bowl, whisk together eggs and sour cream until smooth. Season with a pinch of salt and pepper.
- Assemble the casserole: Preheat oven to 180°C / 350°F. In a greased baking dish, layer half the potatoes on the bottom. Add the sardine chunks, then spread the cooked vegetable mixture over top. Layer remaining potatoes on top.
- Add final touches: Pour the egg and sour cream mixture evenly over the casserole. Sprinkle grated mozzarella cheese on top.
- Bake to perfection: Place in preheated oven and bake for 20-25 minutes until the top is golden brown and cheese is bubbly.
- Rest and serve: Let the casserole rest for 5 minutes before serving to allow layers to set properly.
Recipe Details
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 6 portions
Nutrition (per serving)
Calories: 320 | Fat: 14g | Carbs: 32g | Protein: 18g | Omega-3: 650mg
Why This Recipe is Nutritionally Smart
This sardine casserole delivers exceptional nutritional value that surpasses many meat dishes. Sardines are among the most nutrient-dense foods available, packed with high-quality protein, omega-3 fatty acids, calcium, and vitamin D. The omega-3 content supports heart and brain health, while the calcium from both sardines and cheese strengthens bones. Potatoes provide complex carbohydrates, potassium, and vitamin C, while onions and carrots add fiber, antioxidants, and natural sweetness. The eggs contribute additional protein and B-vitamins, making this dish a complete nutritional powerhouse. Unlike heavy meat dishes, this casserole is easier to digest while providing sustained energy and essential nutrients that support overall health and wellbeing.