By Hilary Meyer
My dad’s family is from Norway and for as long as I can remember we’ve been eating
fish balls, fish puddings, pickled fish, fish in a tube and fish in a can. Most
people thought it was a little weird. But these days, I’m feeling less like an outcast
when I bust open a can of fish, especially sardines. I know a lot of you have strong
feelings about sardines, but want to know why I love them?
Sardines (Pacific, wild-caught) are one of the healthiest foods we can consume,
according to the health and environmental experts we interviewed for "Sea Change"
in our latest issue of EatingWell magazine. These days so many of us are trying
to get more omega-3 fats in our diet, because they benefit your heart and your brain.
These nutritional powerhouses are one of the best sources of omega-3 fats, with
a whopping 1,950 mg/per 3 oz. (that’s more per serving than salmon, tuna or just
about any other food) and they’re packed with vitamin D. And because sardines are
small and low on the food chain, they don’t harbor lots of toxins like bigger fish
can.Plus, they’re also one of the most sustainable fish around. Quick to reproduce,
Pacific sardines have rebounded from both overfishing and a natural collapse in
the 1940's, so much so that they are one of Seafood Watch’s "Super Green" sustainable
choices.
If you’re trying sardines for the first time, or you just really want to learn to
like them, here are a few tips to stoke your sardine love:
• For the uninitiated, a good place to start is with a boneless, skinless variety.
They come packed in water or olive oil. They’re mild, and can be used in recipes
in place of canned tuna fish.
• If you’re lucky enough to have fresh sardines available in your supermarket, try
them in place of the canned sardines. Lightly dredge them in salt-and-pepper-seasoned
flour and sauté them in a little olive oil.
• Sardines also come smoked, and come packed in sauces like tomato and mustard—give
one of these a try. Smear them on a cracker or piece of toast for a snack or light
lunch.
• For veteran sardine eaters, the sky’s the limit! Sardines with bones and skin are
delicious, too, and they look awesome on top of a salad or platter. P.S. The bones
and skin are both edible. Those tiny bones deliver calcium too!