Ideally, you want the fish to be cleaned before you buy it, basically you want them to remove the intestines. Cook 1/2 cup couscous following packet directions. Mash a drained 125g can sardines (in spring water) then stir into the tomato mixture. - source of vitamin D  Served with baked spuds and roasted mixed peppers with basil. - source of iron  I was inspired by a recipe I saw in the Greek newspaper Kathimerini. More sub options, Your credit card will not be chargedCredit card details held securely by Stripe, Plus we’ll send you a free download of our Healthy Pantry Checklist. Season with freshly ground black pepper then stir in a drained 125g can sardines (in spring water). Keep in mind that the calories can be high due to the oil but both the fish oil and the sunflower oil are healthy ones. Moderation for you and I am sure the cat would love a bit of the oil drizzled on her dry food. Serve scattered with grated fresh parmesan cheese and chopped fresh parsley. fresh sardines cleaned, rinsed and patted dry, Leave a comment or share on instagram and mention, Mediterranean Black-Eyed Peas with Honey Vinaigrette, 5 Good Mood Mediterranean Dishes | Olive Tomato, Mediterranean Diet Against Depression: What to Eat and What to Avoid | Olive Tomato, Greek Cured and Marinated Anchovies - Gavros Marinatos | Olive Tomato, Crispy Greek Sheet Pan Chicken with Sweet Potatoes | Olive TomatoOlive Tomato, Mediterranean Diet May Offer More Protection Than Weight Loss. Served with fried new potatoes in olive oil and chopped salad, family very happy, even child a bit fussy about sardines commented sauce delicious and ate them all up. For larger sardines you can check out this video by Jamie Oliver. Fresh sardines from our local fishmonger (Mermaid Seafood, Llandudno) are ridiculously cheap, ready cleaned and really fresh. Too many preservatives in canned food of any type. Oops! This site complies with the Greeks traditionally consumed the small, cheap fish: sardines and anchovies that also happen to be rich in omega-3 fatty acids and vitamin D. Typically, sardines are consumed grilled and very often they are cured. Not only are canned sardines economical, they are packed with nutrients, earning this pantry item a well-deserved regular spot on your weekly shopping list. Toss with 200g cooked rigatoni pasta then stir through a drained 125g can sardines (in spring water). I like to use fresh herring for this, since that’s what we have available here in the dark north (well, I guess you could call the herring the sardine’s northern cousin, haha). Blend a drained 125g can sardines (in spring water) with 100g reduced-fat cream cheese, 1/2 teaspoon smoked paprika and a squeeze of lemon juice. Add the sardines in the bowl and mix gently so that all the sardines are coated. – Sincerely, Elena. Add a drained 420g can no-added-salt chickpeas with finely chopped red onion, toasted pine nuts, chopped fresh coriander and chopped cucumber. […] Fatty fish is the quintessential good mood food, and that’s because it is an excellent source of omega-3 fatty acids. Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. Nowadays even in Greece, they are considered a second choice fish, a poor man’s fish, which is unfortunate as they are so rich nutritionally. This is also wonderful for Type 2 diabetes. Just like tuna. Cut cooked beetroot in wedges then place them on a baking sheet with a drained 125g can sardines (in spring water). Remove, sprinkle with fresh parsley and a squeeze of lemon. Add 1/2 small jar drained artichoke antipasto and heat through. There are more than 21 species that may be classified as sardines. Almost there! Add the chilli flakes, tomatoes and sardines, breaking up roughly with a wooden spoon. Simply delicious roasted sardines with a garlic herb crust – you can practically eat them with your hands. Not just tasty – but packed with nutrition too! Toss with 200g cooked rigatoni pasta then stir through a drained 125g can sardines (in spring water). She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. If you’re still not certain about sardines’ nutritional supremacy over tuna, you might be interested to know that they’re also zero carb. Roast for 15-17 minutes a bit more if they are larger sardines. Season with freshly ground black pepper then serve. Thanks for the reply, […] people are only familiar with canned anchovies or sardines, but the fresh versions of these fish actually are the main source of fish in the Mediterranean […], […] briami (a Greek version of ratatouille) and roasted zucchini, as well as many fish dishes such as roasted sardines that are roasted in a pan.