A little secret I have to share with you, I used to be scared of eating sardines, they are known to some as the furry fish due to their fine fines bones, I always felt they got stuck in your throat and felt like you have swallowed a hair.
My dad used to always eat them on toast saying they “put the hairs on your chest”, no young or old girl wants hairs on their chest!!! I soon got over the fable and also got over this fear.
About a year and half ago I started my nutrition adventure and I remember learning about the benefits and affordability of sardines during lectures. Here was my first recipe I did with them. Not only are great for you (more coming on that), they are bottom of the food chain in the ocean, thus containing less mercury than larger fish such tuna, swordfish and marlin are just a few with higher concentration levels of mercury (this damages kidney function and nervous system).
Some of my favourite chef’s too (Rick’s Steins great recipe here, Jamie does a good one too) cook with them and have really promoted the abundance of flavour they hold, this lead me to believe that they can’t be evil furry creatures of the sea, but good for you, readily available and sustainable.
I buy my sardines from About Life, they come filleted and de-boned and are really cheap, you can also head to your local fish markets/monger and pick up a whole heap.
My grilled sardine salad has been marinated by a few basic Asian infused flavours, grilled then served on a bed of rocket and finely sliced radishes which are readily abundant at the moment, topped with a fresh squeeze of lime. Have it with some bread to mop everything up at the end, if you are gluten free, try my seedy bread recipe here with it. The sardine takes on so many flavours, it is not a “fishy-fish” if you know what I mean!
Why is it good for you: similar to Herrings (try my Nordic Nicoise recipe here) Sardines are a great source of omega 3 (EPA and DHA) which are essential our our diets. The smaller the fish, which are from cold waters are much better for you, they contain higher levels of omega 3 fatty acids which will help every cell in you body, they are rich in protein, niacin (great for depression), vit B12 (nervous system), magnesium (sleep) and zinc (immunity). Oily fish (such as sardines) are rich in vitamins A and D. Omega 3’s will help with body inflammation (injury, skin problems etc), it will encourage the body to fight infection and will also help your peepers! Substantial amounts of “good” fish will help you sleep better, aid with depression, PMS symptoms, bone and tissue repair and so much more.
Rocket is a great source of fibre and vitamin C, it is also alkalinising, what we mean by this is it creates a good alkaline environment for your body to work at its best.
Radish is a high source of fibre and will help detoxify the liver.
Give it a go, I really think you will love it