Sardines are often neglected as a main course for meals, even though they are nutritious, filled with vitamins and minerals. You might open up a can that is in your pantry as a last resort when you are really hungry. Sardines come packed in water, olive oil, tomato sauce or mustard sauce. There are a great variety of spices and other ingredients you can add to sardines for a healthy taste treat.
Nutritional Value of Sardines
The American Heart Association recommends eating fish at least twice a week. Fish is a good source of protein, so why not try sardines for a little variety? Sardines are rich in omega 3 fatty acids and calcium. Sardines are low in calories for those of you on diets. Sardines possess vitamin B 12, vitamin D, phosphorus and selenium.
Sardines Out of the Can
Sardines are great out of the can for a quick meal or an afternoon snack. You can drain the sardines and add some lemon juice, pepper and garlic. You can put some butter on crackers and add sardines for a great appetizer. Try warming them up in the microwave for about 30 seconds and sprinkle some oregano and Parmesan cheese for a little variety.
Sardines in Salads
You can create a great many delicious salads with sardines. Instead of the usual canned tuna or salmon why not open a can of sardines? Chop up the sardines after draining them, chop cucumbers, red peppers, marinated artichoke hearts and black olives and serve them on a bed of lettuce. You might add chopped broccoli, cauliflower, zucchini and tomatoes for a little variety. Oil and vinegar salad dressing makes a tasty addition.
Main Course Ideas
Sardines for dinner can be delicious, with so many ways to fix them. You can grill them with lemon juice and olive oil. Try some curry power added to sardines with tomato sauce and fresh garlic. Saute some onions, peppers, garlic, chopped cabbage and add sardines that have been drained, then cook until the sardines are warm. Experiment with some new spices such as basil, oregano, tarragon and dill.
Start with a crunchy French roll and a can of sardines. Mash the sardines with a little mayonnaise and lemon pepper spice. Spread the mixture with a slice provolone cheese, and you have a delicious sandwich. Another sandwich idea is to start with whole grain bread, then add cucumbers, tomatoes, chopped raw spinach and whole sardines from the can. Spread some hot mustard on the bread for a little zest.
References and ResourcesHealth benefits
Suggestions for sardines
Sardine nutritional content