(Photo credit:
Foodandwine.com)
Sardines are an unpopular type of fish that get a bad rap. They're packed with healthy omega-3 fatty acids making them essential for heart health. They're also high in protein, iron, calcium, and potassium. If you can't stomach eating them straight from the can, here are 5 ways you can enjoy sardines that will help mask the fishy smell and flavor.
1. On Toast Or Crackers With Spicy Mustard
You can make this as a snack but for me, it's a meal in itself. I like to use Triscuits or Wasa crackers with a light spread of Dijon spicy mustard. I then layer a thin slice of red onion, tomato, 1/2 of a sardine, and squeeze fresh lemon on top.
2. Sardine Fish Cakes
(Photo credit: Champagne-tastes.com)
Ingredients:
2- 4oz. cans of sardines
1 egg
1/2 cup plain yogurt
2 twigs fresh thyme
1/2 cup Panko breadcrumbs
2 tsp. Old Bay seasoning
Sauce:
1/2 cup plain yogurt
1 tbsp. Dijon spicy mustard
1 tbsp. capers
1 tbsp. capers liquid from the jar (brine)
1 tsp. worcestershire sauce
1 tsp cayenne pepper
salt & pepper to taste
How To Make It
1. Remove sardines from the can and reserve the oil. In a large mixing bowl, add the sardines, 2 tbsp. of the oil, and all of the fish cake ingredients. Combine the ingredients together with a fork.
2. Using a small scoop or a tablespoon, scoop the fish mixture into small balls. Roll them in your hand and flatten them into small patties. The recipe should make about 15 patties.
3. Place the patties in a casserole dish or baking sheet and refrigerate for 30 minutes.
4. Mix the ingredients for the sardine cake sauce in a bowl. Keep refrigerated until ready to serve.
5. Broil the sardine cakes in the oven on high for 5 minutes. Flip the cakes and broil another 3-5 minutes until golden brown. Drizzle the sauce on the cakes or serve on the side.
3. As A Dressing
A classic Caesar salad dressing calls for salty anchovies, but why not substitute them for sardines? In a medium-sized bowl, mix together a finely grated garlic clove, 1/2 cup of mayonnaise, 2 smoked sardines, 3 tbsp fresh lemon juice, 1/4 cup olive oil, 1/4 cup grated Parmesan, and salt and pepper to taste. Mash the ingredients together until it forms a paste. Keep adding olive oil slowly until you get the desired creamy texture.
4. Sardine Pasta With Olive Oil
(Photo credit: Elaine Lemm/
The Spruce Eats)
Ingredients:
1 box linguine
2 tbsp. shallots minced
2 tbsp. olive oil
2 tsp. chili flakes
1 garlic clove minced
2 cans boneless sardines
1 lemon
1 tbsp. chopped parsley
How To Make It
1. Cook the pasta as you normally would in salted boiling water. Drain the pasta but reserve 2 tbsp of the pasta water.
2. Return the cooked pasta back to the pot with 1 tbsp olive oil and the reserved pasta water.
3. In a skillet, heat the remaining olive oil until hot. Add the shallots and chill flakes, stir for 1 minute. Lower the heat to low and add in the garlic. Stir for one more minute and add the drained sardines. Squeeze in the juice from one lemon and pour over the pasta. Stir in the parsley and salt and pepper to taste.
5. Roasted Sardines With Tomatoes
Ingredients:
6-8 sardines (boneless)
1 medium red onion
2 tbsp. olive oil
1 tsp. cumin seeds
8 oz. cherry tomatoes sliced in half
1/2 lemon
pinch dried chili flakes
2 tbsp. chopped parsley
3 minced garlic cloves
salt & pepper to taste
How To Make It
1. Preheat the oven to 350 degrees. Lightly oil a baking or casserole dish with olive oil.
2. Heat a skillet on high and toast the cumin seeds stirring until you can smell their aroma. Transfer to a coffee grinder and blend to a powder.
3. Combine the onion, tomatoes, toasted cumin, chili flakes, lemon juice, parsley and garlic in a bowl. Season with salt and pepper to taste.
4. Fillet the sardines and stuff them with some of the mixture. Place the sardines in the baking dish in a single layer. Sprinkle them with salt and drizzle with olive oil.
5. Bake for 10 minutes then broil for 5 minutes and serve immediately.
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