Sardines!! Wow, why do we not eat sardines more often? The Greeks certainly know how to do it. And they’re just so bloody good for you! Get your kids into sardines too. They’re amazing.
Benefits of Sardines
- Low in calories
- High in essential omega-3 fatty acids
- High protein
- High in vitamin D
- High in calcium (more than milk)
- 120g sardines equals 370mg calcium
- Contain all essential minerals: i.e. iodine, copper, selenium, phosphorus, choline, vitamin B3
- Low in mercury, compared to other fish
Get into a sardine routine
In the Mediterranean, sardines are part of everyday life, but they’re not always readily available in Australia. Fresh is always best, but tinned sardines are a great substitute when you can’t get fresh. It’s a great idea to start children on them when they are young, as they are such a fabulous, nutritious food!
How to cook fresh sardines
Marinate the sardines in olive oil, lemon juice, some harissa paste, chopped garlic, oregano, freshly ground pepper, and sea salt.
Then grill or BBQ them.
How to serve tinned sardines
Straight out of the tin with a fork!
Mash them with a fork and add a squirt of lemon juice.
Spread on some sour dough.
Toss into a salad.
Make a Caesar salad by chopping them (instead of anchovies), and mix with olive oil, apple-cider vinegar, and a pinch of salt and pepper.
Add them into a stir-fry with spinach, mushrooms, onions, and tomato.