How to Eat More Sardines for Health

Sardines are high in omega-3 fats.

Sardines are an oily fish that contain high amounts of omega-3 fats and calcium. They contain fewer toxins than some larger fish and they are one of the most sustainable fish you can consume. Buy sardines in cans, either packed in oil or water. While many people shy away from its "fishy" taste, others have discovered easy and delicious ways to serve the nutritious fish.

Difficulty:

Easy

Instructions

1. Serve sardines atop plain crackers. Spread mustard on a cracker. Top that with a hunk of sardine, and add a squeeze of lemon juice.

2. Make sardine cakes. Beat an egg, then add chunks of sardine, and minced onion and celery. Add some cracker or bread crumbs to thicken the mixture. Form patties and fry them in a pan of olive oil.

3. Add chopped sardines to a salad of crisp lettuce, hardboiled eggs and croutons, along with a vinaigrette dressing.

4. Make faux pickled herring featuring sardines. Drain the sardines, then soak them in the juice from sweet pickles. Or make your own marinade by blending 1/4 cup vinegar, 1/4 cup sugar, a teaspoon of salt and a teaspoon of mustard seed. Slice a little onion into it, and simmer it all until the onion is translucent. Cool before using it as a marinade for fish.

References

• New York Times: The 11 Best Foods You Aren’t Eating
• Eating Well: The #1 food you should eat (and probably don't)