You should probably add sardines to your diet if you don’t eat them already. Before you click away just hear me out. Don’t be squeamish about these little fishies. Sardines are good, and they’re good for you. In fact did you know Sardines are one of the healthiest fish you can eat? Not only are they are loaded with protein they are a terrific source of calcium (the ones with skin and bones but don’t worry these tiny bones are so soft you don’t even notice them). Women especially need extra calcium. And Sardines are an excellent source of omega-3 fatty acids giving one 2 grams of omega-3s per 3 ounce serving – which is one of the highest levels of omega-3s in any food per amount They also have the lowest levels of mercury of any fish. Sardines are WILD caught only, never farme and the sardine is a plentiful and sustainable fish. And they are cheap. But not only are these little guys healthy for you. I think sardines are DELICIOUS. Europeans love them and eat lots of sardines. Not so much here in the U.S, but you should if you don’t already.
Trader Joe’s sells about three varieties of canned sardines. I especially love TJ’s SMOKED SARDINES IN OLIVE OIL (purple can) which is just $1.69 (!). A can gives you a whopping 21 grams of protein. Plus Calcium and Omega’3. I probably eat a can for lunch at least once a week.
SERVING SUGGESTION: Drain and mash them up with a fork adding juice of a quarter lemon or lime and a teaspoon of mayonnaise, with a grind of fresh black pepper. Add a touch of hot sauce if you like. Spread this paste on fresh toasted bread or your favorite cracker. So yummy.
Trader Joe’s has 3 varieties of sardines. If you can’t bear to see the ones with skin, the skinless boneless ones in olive oil (grey can) are a good starting point but I do recommend the tasty smoked ones (purple can) which I love best. The “smoked Trader Joe’s sardines” are very tasty.
You can even saute cubed potatoes in the left over oil in the can.
Country of origin: Portugal (purple can), Canada (blue), Morocco (grey)
Get some more ideas here: https://wildplanetfoods.com/recipes-category/sardines/
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