5 Recipes to Incorporate Sardines
Sardines, whilst not the most appealing to some, are an abundant source of omega-3 fatty acids. Omega 3 fatty acids help to decrease inflammation, play a role in hormone/mood regulation, skin health and assist in lowering LDL cholesterol (often called the not so good cholesterol).
Sardines are also a great source of protein, rich in vitamin D (important for immune function), calcium (especially when eaten with the bones), selenium, biotin and B12 (great for neurological function and energy) 🐟
Because sardines are small in size and are low down on the food-chain, they are also low risk in terms of heavy metal toxicity, notably mercury. This makes them a great fish to consume 2-3x per week in pregnancy also.
KEY NUTRIENTS IN SARDINES
Approximate daily value (%) per 100g:
- Protein (50% DV)
- Omega 3 fatty acids
- Iron (16%)
- Calcium (29%)
- Vitamin D (24%)
- B12 (372%)
- Selenium (96%)
A NOTE ON SUSTAINABLILITY AND SOURCING
Overfishing is a serious problem, that we shouldn’t just turn a blind eye to. I will only consume “sustainably sourced” sardines (applies to all fish). One brand I love to support is Fish4Ever. You can put in the code on your purchased tin and trace the trawler. Whilst yes, their sardines tend to come from Scotland so food miles is a major consideration, I prefer to buy them over non-sustainable options.
Note: This brand does cost a lot more than your average $1.50 can from the supermarket. But it’s a) it’s spending my dollars on a company I would like to support and b)this also encourages moderate consumption rather than everyday, so we aren’t fishing out the ocean! Buy less but good quality- the motto that should apply to a lot more!
SO HOW CAN YOU USE THEM AND MAKE THEM TASTE YUM ?
Despite sardines being clearly amazing in their nutrient profile, for many people the taste/smell can be really off-putting. Below are five ideas/meals using sardines that actually taste delicious, so you can get the whole family eating them!
These recipes all were made using Fish 4 Ever little sprats which are milder in flavour I find (so a great starting point).
1. Sardine, sweet potato and chickpea patties
These patties are delicious with a side salad in Summer or with steamed green beans and cabbage in Winter. A dressing made from tahini, lemon juice and some water (to thin) goes well on top of the patties.
INGREDIENTS (Serves 4 if adding side veges/salad)
- 500g sweet potato
- 2x 400g BPA-free tins of chickpeas
- 1 tin sardines
- Bunch of spring onions, chopped
- Fresh coriander
- 2 tsp cumin powder
- Pinch of dried chilli flakes
- 2 tsp tamari (gluten-free soy sauce)
- Pepper to taste
- Handful mixed sees (pepitas, sesame and sunflower seeds)
METHOD
1. Peel, cut sweet potato into small chunks
2. Steam sweet potato on the stove top in a steamer basket over boiling water until tender (you will know when ready as a knife can go through them but you don’t want them too mushy). When ready, bring off heat and let sweet potato cool.
3. Whilst sweet potato is steaming, mash rinsed chickpeas in a large bowl with the back of a fork (can be left still course and chunky)
4. Add in drained sardines and cooked and cooled sweet potato, mix to combine roughly
5. Add in spring onions, fresh coriander, cumin, chilli flakes, pepper and tamari and mix to combine all ingredients together.
6. Spread mixed seeds onto a large plate (this will be used for rolling the patty mix into)
7. Take a spoonful of the patty mix and form firstly into a rough ball, then flatten into a palm-sized patty
8. Place patty on plate of seeds and pat seeds on (remembering to coat both sides)- set aside on another plate. Continue to do this to all patties until mixture is used up.
9. Pre-heat oven to 150 degrees Celsius (just to keep the patties warm whilst cooking)
10. Heat a thin layer of olive oil or coconut oil in a fry pan on medium heat. Add the patties in batches and cook for about 10 minutes on each side (until golden brown). You may need to gently turn them to get them brown all over.
Note: the patties are a soft patty, with browned seeds on the outside.
11. As you finish cooking each patty, place in a dish and keep warm in the oven as you finish cooking the others off.
12. Serve with steamed beans and cabbage or a leafy green salad and a dollop of tahini dressing.
2. Hippy sardine niçoise-vibe salad
A very hippy spin on the classic niçoise salad, this makes a simple and easy salad lunch that is high in protein and healthy fats to keep you fuelled for the rest of your day. For this recipe I have not specific set quantities of greens for the salad base as you can easily adjust for how hungry you are or how many people you are serving.
INGREDIENTS (Based on 1 person- easily adjust to serve more!)
- Your choice of green salad base (I like a combo of cos lettuce and bitter leaves like rocket, dandelion, chicory,mizuna, endive and nasturtium)
- 2 boiled eggs
- 1 tin sardines (broken up into smaller pieces)
- ½ BPA-free tin well rinsed chickpeas (or 1 cup soaked and cooked chickpeas)
- Herbs of choice (I like coriander and basil)
- ½ cucumber sliced
- Handful of chopped spring onions
- Cherry tomatoes, halved
- Green olives, halved
Dressing:
- 1 tbs Apple cider vinegar
- ½ tbs Lemon juice
- 1 tbs Extra virgin olive oil
- Salt and pepper (to taste)
METHOD
1. Mix all salad ingredients together in a bowl
2. Dress with salad dressing- simple and delicious
3. Sardine, olive and lemon rind tomato pasta
INGREDIENTS (Serves 4)
- 2 cloves garlic
- 1 brown onion, diced
- 1 capsicum, diced
- 1 BPA-free tin of tomatoes
- Bunch of spinach
- ½ cup olives, halved
- Rind of one lemon
- Herbs of choice: Basil or thyme are my favourites
- 1 tsp chilli flakes
- Pepper to taste
- Pasta of choosing (I love pulse pasta like chickpea or mung bean pasta for a gluten-free version and extra fibre)
METHOD
1. Heat olive oil on medium heat and add in onion and chopped garlic and cook until brown
2. Add in diced capsicum and cook until softened
3. Add in tinned tomatoes, olives, herbs (basil/thyme, chilli flakes and pepper
4. Simmer sauce on medium heat for 10 minutes or until it thickens
5. Prepare pasta as per packet instructions, rinse and drain
6. Add tinned sardines to the sauce along with washed spinach leaves and lemon rind
7. Once the spinach has wilted, sardines have warmed through and sauce has thickened, it is ready to serve onto the pasta
8. Finish with some more basil on top and a shake of pepper- enjoy
4. Quinoa, cannellini bean salad with sardines
INGREDIENTS (Serves 3-4)
- 1 cup thoroughly rinsed quinoa
- 1 cup soaked and cooked cannellini beans or 1 BPA-free can
- 1/2 red onion, finely chopped
- 1 cucumber, diced
- 1 capsicum, diced
- Handful of cherry tomatoes, halved
- Bunch of basil, roughly chopped
- 1 tin drained sardines
Dressing:
- 1 tbs red wine vinegar
- ½ tbs Lemon juice
- 1 tsp wholegrain mustard
- 1 tbs Extra virgin olive oil
- Salt and pepper (to taste)
METHOD
1. Cook quinoa by placing in a saucepan with 2cups of water and bringing to the boil. Cover and reduce to a medium heat to simmer for 15 minutes or until you can see the quinoa “tails” have come to the surface as rings Most of the water should be absorbed.
2. Once quinoa is cooked, rinse and set aside to drain and cool
3. In a bowl combine cannellini beans, spring onions, cucumber, capsicum, cherry toms and basil
4. Break up drained sardines into smaller pieces and stir through the salad
5. Add cooled quinoa, giving it a good mix through
6. Dress with lemon vinaigrette dressing and serve
5. Smashed avo with sardines and lemon on toast
Not so much of a recipe, but for those that love sardines, so they need no disguising- sardines with smashed avocado on toast with a squeeze of lemon is a winning combo. Add a dash of tabasco if you like spice. Try sprouted bread for a higher nutritional value and to add some diversity to your diet.
I hope you give these recipes a go and that they encourage you to get into sardines ! Let me know if you try them in the comments.
Annabel x
In A Day Naturopathy
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