Grain Bowl with Sardines and Spicy Lime Sauce Recipe

Introduction

This grain bowl with sardines and sauce moyo is a vibrant, flavorful dish that combines the nutty texture of fonio with the bold taste of smoked sardines. It’s quick to prepare and perfect for a nutritious lunch or light dinner.

Ingredients

• 1/4 medium red onion, finely chopped
• 1 small garlic clove, minced
• 1 tablespoon fresh lime juice, plus more to taste
• Fine sea salt and black pepper
• 1/2 cup fonio
• 2 tablespoons extra-virgin olive oil
• 1 cup grape or cherry tomatoes, halved
• 1/4 green bell pepper, finely chopped
• 1/2 habanero or Scotch bonnet chile, seeded and very finely chopped
• One (4- to 5-ounce) tin smoked sardines or other fish in olive oil

Instructions

1. Step 1: Combine the red onion, garlic, lime juice, and 1/2 teaspoon salt in a small bowl. Let the mixture sit to mellow the raw flavors.
2. Step 2: Bring 1 cup water and 1/2 teaspoon salt to a boil in a small saucepan over high heat. Stir in the fonio and 1 tablespoon of olive oil, then cover and reduce heat to low. Cook until the water is absorbed, about 3 minutes. Turn off the heat and let it steam, covered, for 1 minute. Fluff with a fork.
3. Step 3: Stir the tomatoes, green bell pepper, habanero, remaining tablespoon of olive oil, and a generous grind of black pepper into the onion mixture. Adjust seasoning with more lime juice, salt, and pepper as desired.
4. Step 4: To serve, place the fonio in a serving bowl or container. Lay the sardines on top, drizzle with the sardine oil, then spoon the sauce moyo mixture over. Enjoy immediately or cover and refrigerate.

Tips & Variations

• Substitute fonio with quinoa or couscous if you can’t find it locally.
• Adjust the heat level by using less chile or substituting with a milder pepper.
• For extra freshness, add chopped herbs like cilantro or parsley to the sauce.

Storage

Store the grain bowl covered in the refrigerator for up to 2 days. Reheat gently or enjoy cold as a refreshing meal. If reheating, add a splash of water or olive oil to keep it moist.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

What is fonio and where can I find it?

Fonio is a tiny ancient grain popular in West Africa known for its nutty flavor and quick cooking time. You can find it in specialty health food stores or online.

Can I use fresh sardines instead of canned?

Fresh sardines can be used but require cooking and preparation, whereas canned smoked sardines add savory depth and convenience to this recipe.

Grain Bowl with Sardines and Spicy Lime Sauce Recipe

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★★★★★

4.9 from 191 reviews

This Grain Bowl with Sardines and Sauce Moyo is a vibrant, nutritious dish featuring nutty fonio grain topped with smoky sardines and a zesty, spicy sauce made from fresh lime, garlic, onion, tomatoes, and habanero peppers. Perfect for a quick, flavorful lunch or dinner, this recipe combines wholesome ingredients with a delightful balance of heat, acidity, and richness.

• Author: Lena
• Prep Time: 10 minutes
• Cook Time: 5 minutes
• Total Time: 15 minutes
• Yield: 2 servings 1x
• Category: Grain Bowl
• Method: Stovetop
• Cuisine: West African

Ingredients

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Grain and Sardines

• 1/2 cup fonio
• 2 tablespoons extra-virgin olive oil, divided
• One (4- to 5-ounce) tin smoked sardines or other fish in olive oil

Sauce Moyo

• 1/4 medium red onion, finely chopped
• 1 small garlic clove, minced
• 1 tablespoon fresh lime juice, plus more to taste
• Fine sea salt and black pepper, to taste
• 1 cup grape or cherry tomatoes, halved
• 1/4 green bell pepper, finely chopped
• 1/2 habanero or Scotch bonnet chile, seeded and very finely chopped

Instructions

1. Prepare the Sauce Moyo: In a small bowl, combine the finely chopped red onion, minced garlic, 1 tablespoon fresh lime juice, and 1/2 teaspoon fine sea salt. Let this mixture sit for a few minutes to mellow the sharpness of the raw onion and garlic.
2. Cook the Fonio: Bring 1 cup water and 1/2 teaspoon salt to a boil in a small saucepan with a lid over high heat. Stir in the fonio and 1 tablespoon of the olive oil. Cover the pan, reduce the heat to low, and cook until all the water is absorbed, about 3 minutes. Turn off the heat and let the fonio steam, still covered, for 1 more minute. Fluff the grains gently with a fork to separate them.
3. Combine the Sauce Ingredients: To the onion mixture, stir in the halved grape or cherry tomatoes, finely chopped green bell pepper, finely chopped habanero chile, the remaining 1 tablespoon olive oil, and a generous grind of black pepper. Taste and adjust by adding extra lime juice, salt, or pepper as desired to balance flavors.
4. Assemble the Grain Bowl: Transfer the fluffed fonio into a serving bowl or lunch container. Arrange the smoked sardines on top, and drizzle the oil from the sardine tin throughout the bowl to enhance flavor. Spoon the prepared sauce moyo generously over the sardines and fonio. Serve immediately or cover and refrigerate for up to 2 days for flavors to meld.

Notes

• Fonio is a small West African grain similar to millet; if unavailable, you can substitute with quinoa or couscous.
• To reduce heat, you can omit the habanero or substitute with milder peppers.
• For a vegan version, omit sardines and add roasted chickpeas or marinated tofu.
• This dish can be served warm or chilled, making it versatile for any season.

Keywords: Grain bowl, sardines, fonio, sauce moyo, West African recipe, quick meal, healthy lunch, seafood bowl, spicy sauce