By: NewNaturalista

It was our special little Saturday ritual. My mother would spread out a few Saltine crackers neatly on a plate while I anxiously waited for the main course. Looking back I can’t believe how much I loved sardines! They seemed to be the perfect little food – the flavor wasn’t over the top, and as yucky as this sounds, the crunch of the bones added that extra little bite!

Baked Western Australian Sardines with Crunchy Breadcrumbs with Raddichio, Pinenut and Raisin Salad - Tutto Bene

Recently I’ve incorporated sardines into my weekly lunch menu – and to my surprise I was right about them being the “perfect little food!”

According to Sea Change Magazine, sardines (Pacific, wild-caught) are one of the healthiest foods we can consume. 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.

Monterey Bay Aquarium

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.

Canned Sardines

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!

Eat up!

Source: EatingWell Magazine

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