Featured Ingredient: Canned Sardines
In my opinion, canned sardines are one of the most neglected foods in the grocery store. If you think you hate them, give these swimmers a try again and sample a few different brands as they can have different tastes. One of the best options out there is the wild caught California sardines from Wild Planet.
Here’s why you should eat more sardines:
They’re cheap protein.
They are positively packed with heart-healthy omega-3 fats.
They are one of the few foods to contain a significant amount of vitamin D. Every cell in the body has a receptor for vitamin D so if you come up short you’ll function less than optimally. Over the past few years, a spate of research has linked it to protection against a wide range of maladies including heart disease, diabetes and cancer.
Tiny bones in sardines - so soft they’re easily consumed - are what makes these fish a great calcium source.
It is an evironmentally smart seafood choice.
Being diminutive, sardines don’t soak up significant amounts of contaminants such as mercury from the sea.
Canned sardines are amazing on hearty whole grain crackers, placed in sandwiches with Dijon mustard and mixed into pasta. Or give these sardine cakes a try, which I promise you are not at all “fishy.” They are so easy to put together and end up being really crispy and meaty. I think the coarser panko crumbs produce a better product than the finer bread crumbs. Try them with this wonderful summer salsa. Grilling the peaches caramelizes their sugars. Read: Yum!
Sardine Cakes with Grilled Peach Salsa
2 cans sardines, packed in water and drained
1 yellow, orange or red bell pepper, diced
1 cup cherry tomatoes, sliced in half
1 jalapeno pepper, seeded and minced
1 cup Panko style bread crumbs
½ tsp. cumin powder
1 tsp. curry powder
Salt and pepper, to taste
Preheat oven to 375 degrees. In a large bowl, lightly beat eggs. Mix in remaining ingredients. Divide mixture among 9-10 medium sized muffin tins. Cook for about 20 minutes or until eggs are set and tops begin to brown. Let cool before unmolding.
3 peaches, sliced in half and pits removed
1 red bell pepper, diced
2 green onions, sliced, white and green parts
1 small jalapeno, seeded and minced
1/3 cup cilantro, chopped
Juice of ½ lemon
Salt to taste
Preheat grill to medium-high. Rub vegetable oil over both sides of the peaches. Grill for about 3-4 minutes per side.
Let peaches cool before dicing. The skin should slide right off when cutting the grilled peaches. In a bowl, combine chopped peaches with the remaining ingredients.
Serve sardine cakes with peach salsa.