Published: October 15, 2008 11:27 am            

Sardines a healthy snack

My wife nearly gave me a heart attack Sunday, right there on aisle six at the grocery store.

Passing by the vinegar and canned tuna, she swung by and pulled a can of sardines from the shelf. She read the label briefly, said “that’ll work” and proceeded down the aisle, can of slimy stench in tow.

Yep, she was planning to eat sardines: That same canned fish that your grandfather always bragged about eating with a slice of cheddar cheese more than 50 years ago.

Lindsay wasn’t concerned with my shock and disbelief.

“You wouldn’t believe it, but they’re extremely healthy. We need to use them as a snack now and again,” she said.

I mentally gagged at the idea.

But, like any good husband, I remembered that my wife is rarely wrong about these things.

As much as I hated to admit it, she’s right. Sardines are packed full of omega-3 fats, which lower blood pressure and help clean out your arteries. Three ounces of sardines canned in oil deliver almost a full gram of omega-3s, according to an article in Natural Health magazine. They also contain extremely low mercury levels, which is present in many types of fish and can potentially damage brain cells.

Like most anything else, sardines are best when fresh. But good luck finding them. Most of the canned variety are soaked in tomato or mustard sauce or oil, or even pickled. Try the kind packed in their own oil, avoiding those in soybean or cottonseed oil.

And, yes, sardines pack a serious “fishy” scented punch. If it’s too much for you to pull open the can and eat the sardines on the spot, remember sardines are like any other kind of fish: They can be added to salads, sandwiches, appetizers and even soups.

Here’s a few ideas to get you started. Or, you know, you could always just wrap them around a slice of cheddar cheese like grandpa did.



Sardines on toast

• 4 slices of bread, toasted

• 1 cup Swiss cheese, grated

• 12 sardines (canned)



Toast the bread. Place 3 sardines on each piece of toast. Cover with grated cheese. Put in hot oven for about 3 minutes.



Mediterranean Sardine Salad

• 1 16-ounce can tomatoes, drained and de-seeded

• 1 can Vital Choice sardines, left whole

• 1 can artichoke hearts

• 1 can hearts of palm

• Italian dressing to taste

• 1 box croutons

 

In a medium-sized bowl, toss the tomatoes, sardines, artichoke hearts, and the hearts of palm together. Add Italian dressing to taste and top with croutons.



Fresh Sardines Naples Style

• 2 pounds fresh sardines

• 1 cup all-purpose flour

• 3/4 cup olive oil

• 2 cloves garlic, chopped

• 1 cup white vinegar

• 1 cup white wine

• 1/2 cup fresh mint leaves



Prepare the sardines by removing the heads and back bones. Rinse and pat dry. Dredge in flour, shaking off any excess.

Heat olive oil in a large skillet over medium-high heat. When the oil is hot, fry the sardines a few at a time until brown and crispy. Remove to a large serving plate, and keep warm.

In another skillet over medium heat, heat a bit of the oil. Add garlic, and cook for about half a minute.

Add the wine and vinegar, and allow the mixture to simmer, stirring occasionally. When the liquid has reduced by about half, pour the sauce over the sardines, and sprinkle with fresh mint.

Let stand for about 1 hour before serving to allow the fish to marinate.

        

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