Eat Sardines – Cheap and Healthy!
For some reason sardines are often passed over for their more popular counterparts such as tuna or salmon. They have never been exactly fashionable. But this little fish packs a serious nutrition punch!
Sardines might be small and unheralded but when it comes to offering such a dense variety of nutrition they perform better than most.
What makes sardines so special?
The only real way to answer this is to look at their content close up.
100 grams of sardines will provide the following:
24.6g of protein
272IU of Vitamin D
8.9 mcg of Vitamin B12
1480 mg of Omega 3 fats
382 mg of calcium
490 mg of phosphorus
52.7 mcg of selenium
Popular in the Mediterranean regions
The Mediterranean diet is often cited as being one of the best around for living a long and healthy life and sardines definitely sit within this diet.
Sardines are often eaten grilled with fresh salad or combined with tomato sauce and vegetables. In Morocco you will find sardine balls which are a popular choice and a tasty way of ensuring you are consuming adequate nutrition.
Sardines are one of the few foods that will provide you with both Vitamin D and omega 3 fats in adequate sources and are also a fantastic source of protein and no carbohydrates.
The following recipes demonstrate ways you can include sardines in your daily life or alternatively grill some and serve with green vegetables and a tangy sauce or just drained tinned sardines and add to your salad for lunch.
products containing calcium (sardines in oil, cabbage, milk, cottage cheese, brown bread, cheese) on wooden burgundy background
2 tins of sardines -drained
1tbsp of coconut flour
Bunch of fresh parsley
1-2 tbsp coconut oil
In your food processor whizz the eggs and sardines
Add the parsley and black pepper
Once mixture is fully mixed add the coconut flour and mix
Form medium sized balls from the mixture and form into fishcake shape
Melt the coconut oil on a pan and place the sardine cakes on to the pan, cooking through for 2- 3 minutes and turn over to cook the opposite side
Ensure sardine cakes are cooked through and serve with a green salad, some steamed sweet potatoes and a lemon drizzle
2 tins of sardine in olive oil
3 tbsp of coconut oil
3 tbsp of freshly squeezed lemon juice
2 tbsp of dried parsley or a bunch of fresh
A pinch of sea salt and black pepper
Place all ingredients into your food processor
Blend until smooth and if required add more lemon juice to your taste
If is it not to be eaten straight away cover, place in a bowl and refrigerate
This pate is perfect added to crackers or to a salad or used as a snack with some chopped celery and carrot sticks!
In summary sardines health benefits,sardines health benefits,sardines health benefits
That should at least get your started on a journey to introducing sardines and all their health benefits into your diet. Enjoy the recipes and don’t hesitate to get in touch with me if you have any of your own recipes to share!
Connect here with WatchFit Expert Sinéad Loughnane