Here, a few sardine recipes to snack on, deviating from an old standard “tuna salad”. If you love seafood, like salmon, it’s a good idea to weave small fish into your weekly menu as well. Should you think of sardines only as bait (for bigger fish) then the following snacks and dishes may want you to reconsider. Especially since sardines are a top source of Omega-3 fats and loaded with vitamin D. Only 3 oz. provide more than 100 percent of the daily recommendation, aiding weight loss. Moreover, small fish, compared to big fish, such as tuna and salmon, are lowest in mercury- and yes, we need to wonder about that..
Mercury is the culprit here. Sure there is not much in that can of tuna but if tuna features heavily in your diet, then too much mercury can build up in your system. This affects the kidneys and can go to the brain, causing madness and even death. Watch your weekly intake. 6 Foods That Will Slowly Kill You
Mash-able sardine bones provide extra calcium for your own bone health. For me, I like to remove them.
Contrary to what many believe, Sardines make delicious snacking. In fact, they are the perfect snack for when you want to lose weight easily and healthily. Just by spreading the “mouse de sardines” over a whole wheat cracker or Wasa Multi Grain Crisp Bread can prevent hunger pangs in between meals.
Curried Sardines
- 3 cans sardines (packed with chili peppers)
- Olive oil
- ½ cup red peppers (chopped)
- 1 onion (sliced)
- 10 chopped scallions
- 1 cup mushrooms (sliced)
- 1 small squash (sliced)
- 1 jar tomato sauce
- 1 tsp. curry powder
In medium saucepan and oil saute the vegetables. Remove from pan. Set aside.
Add tomato sauce to the same saucepan and heat. Add sardines (without breaking). Let simmer. Return vegetables back to the saucepan. Sprinkle with curry powder. Simmer again for 8 minutes. Serve over rice and packed in pita bread.
Spicy Sardine Spread For Two
- 4 oz sardines in tomato sauce
- 2 green chilies (slice thinly)
- 2 cloves garlic (chop finely)
- 2 scallions
- 1/3 cup onion (chop finely)
- 1 tsp. mint or cilantro leaves
- pinch freshly ground pepper and salt
- 1 tsp. lemon juice
- 3/4 cup cucumber (chopped)
In bowl, flake sardines. Add green chilies, garlic, scallions, mint or cilantro leaves, and ground pepper. Pour lemon juice over sardine mixture; add salted cucumber and onion to it; mix thoroughly. Delicious when served on toast or fresh baked bread.
Mediterranean Sardine Salad
- 1 can (16 oz. ) tomatoes (drained)
- 1 can sardines
- 1 can artichoke hearts
- 1 can palm hearts
- Oil and vinegar to taste
- 1 box croutons
Toss tomatoes, sardines, artichoke hearts, and palm hearts together. Add Oil and vinegar to taste. Top with croutons.
Salad Alas Tomato, Cucumber, Arugula, and Sardines
- 2 cans sardines in oil (drain and dice)
- 1 cucumber (quarter and slice)
- 1¼ lb. tomatoes (cut out seeds, dice)
- ½ med onion (thin rings)
- ½ cup fresh parsley (chopped)
- ½ cup arugula (chop coarsely)
- 2 tbsp fresh mint (chopped)
- 1/3 cup extra-virgin olive oil
- 2 tbsp fresh lemon juice
- Salt to taste (optional)
- Little freshly-ground black pepper
- 2 tsp lemon peel (grated)
In large bowl, toss ingredients together. Serve with fresh bread.
French Pie
- 2 cans (5 oz each) sardines, in olive oil
- 1 medium pie shell (unbaked)
- 2 large onions (chopped)
- 5 large tomatoes (chopped)
- 2 Tbsp. olive oil
- 2 tsp. dried thyme
- salt and pepper to taste
Saute onions and tomatoes in the olive oil for about 10 minutes over medium heat. Add thyme, salt and pepper. Fill mixture into pie shell and bake for 20 minutes (350).
With fork break sardines into small pieces (I like to remove the bones, but because of the added calcium it’s healthier not to). Remove pie from the oven. Spread sardines evenly over the top. Bake another 5 minutes. Serve hot or warm. Makes 6 servings.
The following is my favorite recipe:
Mousse de Sardines
- 1 can ( 5 oz ) sardines (in olive oil)
- 3 Tbsp. olive oil
- 1/2 lemon
- 3 Tbsp. butter (softened)
- 1 tsp. oregano
- salt and pepper to taste
Drain sardines and put on paper towels. Remove the bones (optional). Blend all ingredients in food processor or blender. Spin for about 4 minutes until mixture is smooth. Keep refrigerated until ready to serve.
Spread mixture on toast, or soft fresh french bread. Serve along with lemon quarters and black olives. To complete the meal add a small salad, Romain, spinach and tomatoes, topped with oil and vinegar dressing.
Diet Tip Snack Idea: Spread on Wasa Multi Grain Crisp Bread.
Marinara Sauce Over Whole Wheat Pasta
- whole wheat pasta (cook until soft)
- 2 cans sardines (in oil)
- 1 glass (16oz) marinara sauce
Drain, and add mashed sardines to marinara sauce. Serve over hot pasta.
Recipe Sources:
http://www.easy-french-food.com/
http://www.imakenews.com/
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