Most of us know that sardines are a really nutritious food and have loads going for them, with plenty of the good Omega 3 oils which have numerous health benefits. They are also a great source of calcium (from the small bones) and provide us with plenty of good quality protein. As they are a small fish they have a lower risk of contamination with mercury than the larger fish such as tuna. They are inexpensive and easy to prepare especially when bought tinned. However, many of my clients don't like them and find them a little too fishy (myself included) so are put off from making use of them. So I thought I'd write a blog today about a discovery that I have made when it comes to sardines....
I found that when you marinade your cooked sardines in a little lemon or lime juice and add some fresh or dried herbs and place in the fridge for a few hours, they do taste delicious. Remove the bones first and place them in a small tupper-ware or bowl, squeeze over some fresh lemon or lime juice and sprinkle with fresh herbs such as chives, thyme or parsley and pop in the fridge. If you do this in the evening, they will make an easy to prepare lunch for the next day. Great with a bulky salad, rye bread, coleslaw (see previous blog).
This is a really easy way to make good use of a really nutritious and inexpensive fish and get that important protein into your lunch. You can do the same with an fish e.g mackerel which give many of the same health benefits but are sometimes a little too fishy for the delicate palate!