Although they are not the most popular among most people, sardines are on the list of the best meals in terms of nutrients. If you learn what their qualities are, you may be willing to make sacrifices for the health benefits of consuming them. Sardines are rich in proteins, omega-3 fatty acids, vitamins B12 and D, and minerals calcium, copper, and selenium. Sardines also contain vitamin B2, potassium, phosphorus, zinc, and iron and are very low in contaminants such as mercury. Due to the high level of sodium, sardines should not be consumed more than 3 times a week. Try these healthy recipes with sardines.
Here are 3 healthy recipes with sardines:
1. Grilled Fresh Sardines
Servings: 4
Preparation: 15 minutes
Cooking: 15 minutes
Ingredients:
- 8 medium whole sardines, gutted, rinsed inside and out and patted dry
- 1 Turkish bread sliced
- ½ cup extra virgin olive oil
- 1 tsp homemade dry seasoning
- ½ tsp black pepper
- 3 garlic cloves, one halved, two chopped
- 1 lemon, cut into vegies for serving
- Parsley leaf chopped, to garnish
Directions:
Step 1
Brush both sides of the fish with olive oil. Season with dry seasoning and pepper and set aside.
Step 2
Rub cut sides of Turkish bread slices with garlic, then brush with remaining olive oil. Sprinkle with the remaining seasoning and pepper.
Step 3
Heat a grill pan over medium-high heat. Coat with olive oil and grill bread until crisp, about 1 minute on each side. Grill sardines until cooked through, about 2-3 minutes on each side.
Step 4
Divide sardines among 4 serving plates, and garnish with chopped garlic and parsley. Serve with bread and lemon wedges.
2. Greek Salad with Sardines
Servings: 4
Preparation: 15 minutes
Cooking: 15 minutes
Ingredients:
- 1 can sardines
- 3 medium tomatoes, sliced
- ½ cup can chickpeas, rinsed
- ½ cup crumbled feta cheese
- 3 tablespoons Kalamata olives, sliced
- 1 medium cucumber, sliced
- 1 medium onion, finely chopped
- 2 cloves garlic finely chopped
- 2 tbs lemon juice
- 2 tbs extra virgin olive oil
- ½ tsp Himalayan salt
- ½ tsp black pepper freshly ground
- ½ tsp dried oregano
Directions:
Step 1
Soak vegetables in baking soda solution for 15 minutes, rinse and dry.
Step 2
Chop the onion and garlic, slice the tomatoes and cucumber, and place in a medium bowl. Rinse the chickpeas and add to the bowl. Add the sliced Kalamata olives and stir to combine.
Step 3
Mix the lemon juice, olive oil, salt, pepper, and oregano and stir to combine. Pour over the vegetables and mix well. Top with crumbled feta cheese.
Step 4
Divide the salad among 4 serving plates and top with the drained sardines.
3. Sardine Curry Stir-Fry with Brown Rice
Serves: 2
Preparation: 10 minutes
Cooking: 10 minutes
Ingredients:
- 2 cans sardines, drained
- 1 tbs extra virgin olive oil
- 2 tbs Thai red curry paste
- 2 cloves garlic, finely chopped
- 1 medium onion finely chopped
- 2 tbs light sour cream
- ½ tsp Himalayan salt
- ½ tsp dry seasoning
- ½ tsp chilli flakes
- 1 cup brown rice, cooked
Directions:
Step 1
Cook rice in a rice cooker as per directions.
Step 2
Heat the olive oil in a pan over medium heat. Add onion and garlic and cook until golden brown. Mix the red curry paste into the mixture. Add the sardines and spices and toss in the pan to coat with mixture. Bring to a boil, reduce heat and add sour cream. Cook for another 3 minutes until the sauce thickens.
Step 3
Divide the rice among 2 serving bowls and top with the curry stir-fry.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.