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Nutrition By Mia

Sardines 3 Ways

July 14, 2021

 

Sardines 3 ways!

Are you a sardine lover too? I know they can be off-putting to a lot of people but once you know about their incredible nutritional benefits and delicious ways to enjoy them, you will understand the hype.

I always have a can of sardines in my pantry because:

  • they are a convenient source of high quality protein
  • a source of DHA omega-3 fats which are in the bioavailable form our body can absorb and utilize for brain and heart health
  • naturally contain vitamin D which is only found naturally in a handful of foods (like sardines) and added to others
  • Are one the best non-dairy sources of calcium

Need I say more? If you are looking for ways to enjoy them, try these recipes below!

 

 

Sardine Salad


Print Recipe
Prep Time 10 mins

Ingredients
  

  • 1/4 cup olives
  • 1/4 cup feta
  • 2 tbsp red onion, diced
  • 1 medium tomato, chopped
  • 1 small cucumber, chopped
  • 1/2 cup chickpeas, cooked
  • 1 can of sardines

Instructions
 

  • Add all ingredients to a large mixing bowl and toss to combine. 

Sardine Toast

Print Recipe
Prep Time 5 mins
Cook Time 5 mins

Ingredients
  

  • 1 slice of bread, toasted
  • 1/4 cup cucumber
  • 3 lettuce leaves
  • 2 tbsp hummus
  • 2 tbsp red onion
  • fresh dill
  • 1/2 lemon
  • 1 can of sardines

Instructions
 

  • Place toasted bread on a serving plate and spread hummus on top. Top with lettuce, cucumber, lemon juice, sardines, red onion, dill and S&P.

Sardine Pasta

Print Recipe
Prep Time 10 mins
Cook Time 15 mins

Ingredients
  

  • 1 yellow squash, spiralized
  • 2 tbsp parm
  • 1/2 lemon, juiced
  • 2 tbsp EVOO
  • 2 tbsp capers
  • 1/4 cup basil, chopped
  • 1 can sardines
  • salt and pepper to taste

Instructions
 

  • Lightly sauté squash noodles in a large skillet over medium heat until soft. Transfer to a large mixing bowl with remaining ingredients to and toss to combine 

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