Hello and welcome to CherryCoBiz if you’re new here, and welcome back to my regular readers. As you may know, CherryCoBiz is a living legacy — a space for health, wellness, and anything that helps us grow. Here we explore food, health, politics, entertainment, and my newest favorite, Cerasina. And please never forget… I am also an Avon representative. I am always happy to hear from people who want more from CherryCoBiz or who simply support what I do here. I don’t do what I do for the world — I do it for you. The people who find this space. I have to believe that if you’re here, maybe you were meant to be.

So when asked what my favorite thing to cook is, the honest answer is: many things. But lately, I’ve been cooking one dish in particular, and it has two versions — a healthier everyday version and a special homecoming version.

I have always eaten sardines straight out of the can. That’s how I was raised — grab some crackers, maybe a little mustard or hot sauce, and eat them right there at the counter. Simple. No fuss.

But as I’ve been walking a more intentional health journey (already over 100 pounds down), I’ve been paying closer attention to foods I know are truly good for me and finding new ways to explore them. Sardines are one of those foods. I saw a video of someone using onions and tomatoes with sardines, but I didn’t follow their recipe. I just knew I had to try something like it in my own way — and what came out of that experiment became this dish.

Last night was different. My husband is a truck driver, and while he’s been over the road, I perfected the healthiest version of this dish just for myself and my best friend. But for him, I wanted it to be special. Because it’s a sardine dish, our kiddo was not interested, so I had to make sure everyone at the table could be happy in their own way.

I didn’t know if my husband would love the healthiest version — not because it isn’t good, but because it isn’t what I imagined making for him. So last night became the evolved version.

It was so good.
Ultimate comfort in a bowl.
The right level of spice.
The right depth of flavor.
Deeply satisfying.

We were all fat and sassy by the end of dinner (the good kind of fat and sassy — the kind where the soul is full and the heart is quiet) — even my kiddo, who didn’t eat the sardines but happily polished off eggs, bacon, and fried potatoes.

I do have pictures of the finished dish, but they aren’t “showy.” They’re real — and that’s what I want to share. This is real food, cooked in a real kitchen, for real people. I garnished it with a little shredded cheese, and that was it. Nothing fancy. Just warm, intentional food.

Not everyone loves sardines — but I do. And if you do too, this version or the healthier everyday version will not disappoint.

Same kitchen. Same table. Different plates.
That’s how love works sometimes.

The Intentional Edge (Why This Works)

Omega-3s: Sardines are rich in omega-3 fatty acids, which support brain health and help manage inflammation — especially important for those of us navigating fibromyalgia or chronic pain.

Lycopene: By smashing the tomatoes and cooking them low and slow with healthy fats, you’re actually making lycopene more bioavailable for your body to absorb.

The Starch Soak: Soaking the potatoes before frying removes surface starch, which improves texture and can make the carbohydrates easier for your body to process.

Sardine Alchemy (Homecoming Version)

Serves about 3 people

Ingredients

3 cans sardines (2 in olive oil, 1 in hot sauce)
6 onions total
- 3 onions for the sardine base
- 3 onions for frying as a topping
9 Roma tomatoes, sliced
1 teaspoon tomato paste
2 teaspoons Goya tomato sofrito
Splash of Worcestershire sauce
Salt and pepper
Crushed red pepper
Very small amount garlic salt
6 eggs
Olive oil
Reserved sardine oil and hot sauce
Bacon fat (from cooking bacon)
Optional garnish: shredded cheese

The Bacon Step (Flavor Bridge)

I cooked the bacon in the same pan I later used for the sardine dish. That wasn’t accidental — it was intentional.

Once the bacon was done, I saved a portion for my son’s plate and crumbled the rest for the top — while quietly factoring in the sneaky eaters, the drive-by bacon grabbers, and the mysterious “I was just checking that potato” taste tests.

I also saved:

a little bacon fat for the fried potatoes
a little bacon fat for the fried onions
and left some in the pan for the sardine base

That way, every part of the meal shared the same starting flavor. Nothing tasted separate. Everything belonged together.

Fried Potatoes (The Base)

Before frying, I soaked the sliced potatoes in cold water for about 45 minutes, then drained and dried them.

I slice and fry the potatoes low and slow in:

bacon fat
a little olive oil

I don’t season them right away. I let them cook first until they are tender inside and crispy and browned outside.

Then I add:

paprika
garlic or garlic salt
black pepper

Salt is adjusted last because the bacon and sardines already bring salt to the dish.

These potatoes become the base of the bowl.

Fried Onions (The Topping)

In a separate pan or wok, I cook the remaining 3 onions in olive oil with a small amount of reserved bacon fat. I season them lightly with salt, pepper, a pinch of sugar, and crushed red pepper and let them cook slowly until soft and lightly browned.

These go on top at the end.

Tomato & Onion Base (How It Really Works)

In the bacon pan, I add the 3 onions for the sardine base and cook them low and slow until soft. Then I add the sliced tomatoes.

The tomatoes are not meant to keep their form.

After they cook for a bit and soften, I smash them down into the pan and stir them into the onions. They break down completely and become part of the sauce.

At this stage, I add:

1 teaspoon tomato paste
2 teaspoons Goya sofrito

Everything else is done by eye and by taste: salt, pepper, crushed red pepper, and just a very small amount of garlic salt.

I finish this base with a small splash of Worcestershire sauce and let it cook briefly so the sharpness mellows.

Bringing It Together

Once the base is ready, I add the sardines along with their olive oil and hot sauce and gently coat them in the tomato-onion mixture.

Then I crack the eggs over the top, cover the pan, and cook just until the whites are set and the yolks are still soft.

I remove the pan from heat and let it rest briefly.

How to Serve

Fried potatoes on the bottom.
Sardine alchemy on top.
Fried onions as a finish.
A little shredded cheese if you want.

For my family, this dish lives alongside:

fried potatoes
bacon
eggs
fried onions
toast for the kiddo

Same kitchen. Same table. Different plates.

Healthier Everyday Version

This is the version I make when my husband is on the road. Even though our kiddo doesn’t eat it, I’m still cooking for two adults — myself and my best friend.

Think of this version as the base formula for one adult.
If you’re cooking for two or three, just multiply it by the number of people you’re feeding.

Ingredients (per person)

1 can sardines in olive oil
1 small onion
Tomatoes:
- about 3 Roma tomatoes per person, or
- about 1 larger tomato per person
Olive oil
Salt, pepper, crushed red pepper
2 eggs

Method

Cook the onion in olive oil until soft. Add the tomatoes and seasoning. Let them soften, then smash them into the pan and stir into the onions. Add the sardines and warm gently. Crack eggs on top, cover, and cook until just set.

This dish scales easily: one can of sardines per person, one onion per person, and tomatoes adjusted by size. Let the pan grow with the people at the table.

Final Thoughts

Sardine Alchemy is about transformation — of ingredients, of habits, and of care. It’s about taking something simple and letting it become something meaningful. Cooking low and slow, with intention, really is one of the best ways I know how to love my family.

If you love sardines, this dish will make you happy.
If you’re curious about sardines, this dish might change your mind.
And if you don’t love sardines… well, there’s always bacon and potatoes.