“Sardine Summer”
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Collapse ▲In case you haven’t heard, and I am not sure how you missed it, but the latest trend made popular by Tik Tok is “Sardine Summer.” The last I remember sardine talked about was way back when my Daddy used to open the rather smelly can for a quick lunch, but apparently everything from clothes, accessories, home goods and recipes are now featuring the tiny, sometimes tinny fish. In countries like India, Greece, Portugal and Italy sardines have been sold in brightly colored decorative tins.
Canned sardines have often been overlooked, but are actually one of the few foods naturally high in vitamin D, one 3.75 ounce can contains about 22% of the daily recommended amount. They are extra rich in EPA and DHA, and omega-3 fatty acids, all which provide heart healthy and anti- inflammatory health benefits. Tik Tok influencers have also embraced the GLA or omega-6 fatty acid known to promote healthy hair, nails, skin, and hormones, dubbing it the GLAmore fatty acid. They are also swimming in collagen which has long been known to be beneficial for skin, bone, tendon, and tissue health.
Sardines sold in tins are ready to eat, especially enjoyed on a saltine cracker with a little vinegar., but they can also be mixed into a variety of recipes.
For those of you who would like to make your sardines a little less “fishy”, combine them with ingredients like lemon juice, vinegar, or yogurt, they are aid in neutralizing the fishy flavor. Also adding spices and herbs such as garlic, ginger, or dill can enhance the flavor.
Here are a few recipes that can help you begin to enjoy the humble fish and reap the health benefits.
Basic Sardine Salad
2 cans sardines in lemon, drained
1 cup minced vegetables, I use green and red peppers and celery, however you can substitute for your favorites, even adding jalapeno peppers to increase the spice
1 ½ teaspoon Greek yogurt
1 tablespoon mayonnaise
½ tablespoon mustard
1 ½ tablespoon capers, drained
¼ teaspoon fresh ground black pepper
1/8 teaspoon salt, if desired
Drain sardines of any oil and dump into a bowl. Mash the sardines with a fork.
Add remaining ingredients and combine well. Serve with crackers or chips, or even on a sandwich.
Mediterranean Sardine Pasta
8 ounces angel hair or spaghetti pasta
6 tablespoons Extra-virgin olive oil
¼ cup diced onion
2 teaspoons lemon zest
½ teaspoon crushed red pepper flakes
½ teaspoon salt
1 can sardines in pure olive oil, drained
3 tablespoons capers, drained
5 tablespoons lemon juice, fresh squeezed
3 tablespoons fresh basil, chopped
Set a large pot of water over high heat to boil. Meanwhile, in a large sauté pan, or skillet, heat olive oil over medium heat. Once the olive oil is hot, add the onions, lemon zest, crushed red pepper and salt. Cook until they are soft and translucent.
Add the sardines and capers to the pan. Sauté for about 2 minutes until warmed through, breaking up the sardines into smaller pieces as you sauté.
When the sardines begin to turn golden, slowly stir in the fresh lemon juice. Turn heat to lowest setting to keep warm while you cook your pasta.
When pasta water boils, cook pasta according to package directions. Drain, reserving a cup of the pasta cooking water.
Add the cooked pasta and fresh chopped basil to the pan with the sauce. Toss pasta to evenly coat with sauce, mixing well with the other ingredients. If the pasta seems too dry, add a little of the reserved pasta cooking water, 1 tbsp at a time, to loosen it a bit. It should not be thick or heavy, and the noodles should be lightly coated with oil.
Add additional salt, lemon or chili pepper flakes to taste, if desired. Serve hot.
Serves 4, each serving contains; Calories 404, Fat 22g., Carbohydrates 44g., Protein 7g.
Sardine Cakes
For the sardine cake
1 can sardines packed in olive oil
½ cup mayonnaise
½ cup Panko breadcrumbs
1 teaspoon Dijon mustard
2 teaspoons Cajun seasoning
1 teaspoon fresh Thyme
¼ teaspoon salt
1 egg
For the spicy remoulade
½ cup light mayonnaise
2 tablespoons whole grain mustard
1 teaspoon Worcestershire
1 teaspoon lemon juice
½ teaspoon minced garlic
½ teaspoon Cajun seasoning
Pinch of cayenne pepper
1 tablespoon fresh parsley
Remove the sardines from the tin, draining them from the oil. Add to a mixing bowl and flake them all apart.
Add in the mayonnaise, breadcrumbs, mustard, Cajun seasoning, thyme, salt, and egg. Mix together well.
Scoop out 2-3 tablespoons of the mix and place balls onto a lined baking sheet. It will make about 15 balls.
Broil for 10 minutes on the lowest rack, flipping halfway through.
To make the remoulade, combine all the ingredients together in a small dipping bowl.
Once fish cakes are done, serve them with the spicy remoulade sauce and top with a squeeze of lemon. Serves 4.
Sardine Pizza
1 pizza crust
1 can sardines, boneless
2 ½ tablespoons olive oil
1 garlic clove, minced
1 red onion, thinly slices
1 ½ tablespoon capers
1 tomato, chopped
¼ cup crumbled feta
Lemon for garnish
Arugula for topping
Preheat the oven to 450 degrees.
Sauté the garlic in the olive oil over medium heat until lightly browned.
Place pizza crust on baking sheet and drizzle the garlic olive oil mixture over the top.
Add the sliced red onion, capers and chopped tomato.
Add the sardines on top, distributing them evenly across the pizza.
Sprinkle generously with feta cheese.
Bake for 12-15 minutes, until crust is brown and cooked on the bottom (use a spatula to gently lift it to determine if the bottom has browned.)
Top with the fresh arugula, freshly squeezed lemon and a drizzle of olive oil.
Serves 2, each serving contains; Calories 796, Carbohydrates 106g., Protein 24g., Fat 31g., Fiber 5g., Sugar 8g.
Sardines with Greek Yogurt Tzatziki
(A Chicken of the Sea Recipe)
1, 3.75 ounce can sardines
For the Tzatziki
½ cup Greek yogurt
2 teaspoons olive oil
1 teaspoon lemon juice
¼ cup minced cucumber
1 teaspoon fresh dill, more for garnish
¼ teaspoon garlic powder
¼ teaspoon salt, or to taste
Fresh ground black pepper
Combine all tzatziki ingredients in a bowl. Stir to combine and cover and chill in fridge until ready to serve.
To serve, serve tzatziki with sardines a platter with your choice of side options, such as lemon wedges, crackers, toast, cucumber slices, tomato wedges, celery, jicama.