Many of my clients are aware of the benefits of consuming fish regularly into their diets. However, making dishes that includes fish (sustainable, affordable and delicious) can be a challenge.
I recommend fish that has the lowest mercury level known as SMASH.
Sardine
Mackerel
Anchovies
Salmon
Herring
Let’s talk about the S – sardines. I know that sardines on toast is a popular breakfast in England, although I have never personally experience it while in England. Sardine provides an excellent source of omega 3, packed with protein and calcium. I know that there are a number of sardines available to purchase with different sources at the supermarket but as always, I like to stick to the natural source whenever I can.
So, I found this at the local fresh market.
I did some digging of fresh sardine recipes and came across this one.
“Mediterranean Garlic and Herb Crusted Roasted Sardines” (https://www.olivetomato.com/roasted-sardines/).
Honestly, I can eat this for breakfast, lunch or dinner. Anything with lemon and garlic takes me straight back to Greece : )
I have tested on ‘sardine= not so keen’ teen and she even me the thumbs up! The health properties for sardines cannot be overstated.
Australian fresh sardines have the following nutrient values (Australian Food Composition Database);
100g of sardine provides
Protein - 19.7g
Calcium - 725mg
Iodine - 75.8ug
Iron - 3.95mg
Omega 3 - 612.mg
It means that sardines are great for tweens and teens who are growing rapidly as well as women going through menopause
for their bone health.
I hope this recipe inspired you to incorporate more sardines in your diet. If you need any help with adding more fish dishes to your weekly menus, please check out my meal plan service.
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