Is it just me, or do sardines get a really bad rap? Funny that, because they are literally chocka-block with omega 3’s, calcium and protein. Okay, they may be a little too fishy for people’s likings, however, unlike many of their counterparts, they are low in contaminants thanks to their lower position in the food chain. They are also one of the mostsustainable fishes around and a super affordable way of incorporating more fish into your diet.
They are, in essence, the unsung hero of our seas! Incorporating sardines into your diet will fight inflammation, clear up your skin, give you luscious locks and lend sustainability a helping hand while you’re at it. How’s that for a résumé?!
Here are 5 delicious ways to incorporate these salty little suckers into your diet:
Sardines on toast
Okay it might not be the most gourmet of starts, but my 94 year old Grandmother ate sardines on toast religiously throughout her life and if it’s good enough for her, you’d better believe it’s good enough for you. Toast up a coupla slices of your favourite bread and lightly grill your sardines. Drizzle a generous glug of olive oil (healthy fats, y’all) over the bread and let it soak for a few mins. Sprinkle salt, fresh cracked pepper and some chilli flakes over the top and thank 94 y/o Jean Stevens later!
Thread a skewer through the tail end and one through the head end of your sardines and bbq them for 3 minutes per side. They make a great entree, a side to salads or part of seafood platter. As with most fish, be liberal with the lemon juice and you can hardly go wrong.
Like prawns, ‘cept more sustainable and less labour intensive from all that peeling. So, do our precious oceans a solid and grill sardines instead of their pinkier, more ‘grammable counterparts next time you’re hosting a dinner or snack fest, K? Simply grill your sardines on each side for 4-5 minutes, being careful not to burn ‘em. Drizzle in oil, paprika, coriander and a squeeze of lemon and serve with a stack of napkins, ‘cause #fingerfood.
A throw-it-all-together dinner for when you’re in a pinch, this yummy idea is as nutrient-dense as it is easy to make. Simply roast any leftover greens (asparagus, brocollini and snow peas work a treat) in sesame oil with sardines, salt and pepper for 15 minutes. Serve with brown rice and drizzle of coconut aminos for an easy, Asian-inspired dish.
It might not roll quite as smoothly off the tongue as ‘prawn linguine’ or ‘squid spaghetti’ but sardine pasta is DELISH. The saltiness of the fish really speaks for itself, meaning you can lob together a few staple ingredients and have yourself a Jamie Oliver-esque dinner ready in under fifteen minutes. Fry the sardines with some pine nuts, fresh parsley and olive oil, add to freshly cooked pasta then squeeze over some lemon juice. If you’re feeling fancy, add in a handful of rocket and some black olives and DEVOUR.