Monday, March 18, 2013

Simple and frugal: Sardines

Sardines are a comic trope in Noises Off, one of my favorite comedies, but they are more than that.

They are an inexpensive and superior source of necessary omega-3 fatty acids. They are, in fact, even higher than salmon, which is what I usually eat to gain these necessary nutrients. They have low mercury content, high protein content, are about the same cost as a can of tuna, and they are REAL fish.

You can buy them canned in water or olive oil, both of which are good for you.

What can you do with them?
  • Chop them up and add them to Caesar salad or on pizza in place of anchovies (which most people dislike).
  • Chop them up and add them to a Greek salad or as a sidebar to a fairly bland steamed vegetable like asparagus or zucchni.
  • Combine with tomatoes, olives, capers a little Greek yogurt and/or cottage cheese and make a spread for toast, Wasa crackers (my favorite because of the whole grain/low carb.high fiber goodnesss) or on celery or red peppers.
  • Chop and cook them in a red pasta sauce for any kind of pasta or, as a non-carb alternative, on baked chicken.
  • Grill whole, fresh ones with lemon and serve with an arugala salad, quinoa-stuffed peppers, anbd a hearty flavored cheese.
They don't really come with eyes...

There's lots of receipes online for them. The point is that if you're tired of tuna, salmon, or all those bland white fishies that do not ever taste like fish... sardines might be your new best friend. And yes, they're cheap!

They do taste "fishy," so be aware of that. I love the stronger taste, especially in salads with less flavorful ingredients.

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