Warning: If you don’t like fish, stop reading now!!!
Sooooo….I’ve been reading a lot about sardines in magazines like EatingWell, such as this article on Vitamin D. Sardines are high in omega-3’s, high in calcium, have no health concerns and are abundant, according to this page. So since I like most fish, I thought I’d give them a try.
Costco turned out to be CLOSED when I got there at 9:30 – and didn’t open until 11. We did a big grocery store comparison to find the lowest prices of many of things we buy regularly between Costco, Wal-Mart, Harris Teeter and Trader Joe’s and oats won at Costco. But EarthFare’s bulk oats weren’t far behind, so I went there for a big bag of the thick rolled kind (they are just thicker in width and have a good chew). Anyways, while there, I recognized this Bela-Olaho Sardine Tin (it’s so cute!!!) from a magazine (I think the EatingWell article?) and decided to give them a try. I chose the lemon-flavored because I think lemon goes well with all seafood.
So then I got home and wondered how to prepare them.
Out of the can didn’t seem to be the best way. After some internet browsing and ideas from this forum, I decided to mash them (I used half the can – 2 fish) with some dijon mustard, hot sauce, and capers and spread them on an Ezekiel english muffin (which I picked up from EarthFare because we’re out of bread) with a little goat cheese (you could use cream cheese or Laughing Cow).
The result? FANTASTIC!!!!!!!!! I actually liked them without the seasonings (I bravely took one bite from the tin.) The lemon flavor was great. I drained out most of the lemony olive oil, but there was still enough to flavor the whole dish with lemon.
So it looks like I have a new easy, non-perishable, transportable healthy food to have for lunches! I challenge you guys to try it as well. But again, if you don’t like fish in general, you probably won’t like these. They were really no more fishy than canned tuna or salmon (and definitely less fishy than anchovies, which I think are weirder to eat b/c they’re slimy) and if there was skin and/or bones in there, once mashed I never noticed a thing. Seriously, it was like a better tasting, more-flavorful-on-the-palate tuna.
I also really liked the Ezekiel english muffin.
On the side I made a spinach salad with zucchini, celery, green pepper, sprouts, avocado and balsamic-dijon-rosemary dressing.
Once I was finished eating, I didn’t feel that full for some reason (I think I got too hungry while making lunch). This lunch was a little smaller in parts than normal since I’m trying to eat a little less to be hungry for dinner at 4:30, but I still thought it would be filling enough. I waited 20 minutes and drank some water, but I could still feel my stomach rumbling a little so I went back for my fillers: fruit + dairy.
Cottage cheese with a tsp of jam and a few strawberry slices
Much better.
{ 57 comments… read them below or add one }
So brave! I’ve mastered anchovies and canned salmon with the skin and bones in there, but I can’t bring myself to try sardines….scary! But you made them look tasty, so who knows…
You are adventurous! Perhaps I will give sardines another try… perhaps.
i think that requries a mint after eating
I. cannot. believe. you. ate. sardines. and survived to talk about it!! Must be the look of them when they’re in the tin but the boyfriend eats them but I won’t go near them. I commend you on conquering sardines!! I’ll pass along the “mashed up and put on an english muffin” method to him. He’ll probably love it, too. You didn’t drink the residual out of the bottom of the tin, did you? Apparently, it’s the best part. Blech!
I have also heard about the virtues of sardines, but haven’t tried them yet.
!
Kath, Do they smell like canned tuna? I love fresh tuna but have a hard time getting past the smell of canned … I think its just a mental thing – I need to grow up
My BF and I both love anchovies and sardines. Our favorite way of serving them is to add them to the sauteeing onions & garlic when making pasta sauce or stir fry. They add so much flavor, and a little bit of extra protein.
you seriously scared me at first..ewww, sardines?? but, then i remembed i ate them in spain and liked them. and that tin is seriously adorable.
Sardines tossed with some roasted veggies, whole wheat pasta, and a little of the oil it comes in is how I usually eat those little things!
I used to LOVE sardines as a kid. I ate them straight out of the can with mustard. YUM!
Now that I have slightly different tastebuds, I like eating them heated. But still…just like that they’re wonderful.
But yep, you definitely have to like fish to appreciate them.
Sardines, wow. I’ll need to try those after those baby comes. Hopefully I’ll like them better than the Kale Chips!
I will say this, I admire you for trying new stuff Kath. And you’re right, that’d be a great travel lunch item.
I’m so glad I’m not the only one who likes the fish out of the can like this! You should also try Kippersnax. They are similar to sardines in that the you get them in the can. I tried these in England and was surprised by how good they are!
Way to go Kath! Try sardines on pizza too, they’re great with tomato sauce and cheese!
Sardines are fab! My dad used to eat them on Ritz with crunchy peanut butter. I like them on pizza, mashed up like you did or like my dad eats them. Definitely a “don’t knock it till you’ve tried it” food.
yum sardines are awesome! we used to have sardine sandwiches when i was a kid sometimes, but for some reason i haven’t had them in years and kind of forgot they existed. totally buying some next time i see them
you are much braver than I. Any meat product out of a can (Aside from Tuna) freaks me out.
Kath, I am glad you tried sardines. Our whole family boats and camps out a lot so sardines are a must have for these type of events. I find them to be delicious! We eat them with triscuits and mustard. From experience I can tell you that the ones that are labeled “product of norway” in olive oil are the very best.
OMG, JJ.
I am barfing at the thought of sardines with PB.
Just….barfing.
I LOVE sardines (and anchovies, for that matter) … my dad buys a particular type that are packed in hot Tabasco-type sauce, and they are definitely a (strange!) indulgence when I go home to visit!
Like G said, you should try kipper. My fiance will eat it every once in awhile, as a treat, on ritz crackers. First thought- so gross, but I was brave and tried it…not bad! A little salty, but pretty tasty!
Hey Kath, I’m so glad you tried these and like them. I’ve been curious for a while, maybe now I will have the nerve to go for it!
Kath, I LOVE Sardines! I like anything fishy, the fishier, the better! LOL
You should try putting them in veggie soup, makes it like a fish stew. SO good!
Are sardines really salty? I’ve always imagined them to be (but have never looked at a label).
I love the Ezekiel buns and english muffins – they are AMAZING.
Does anyone know if unsweetened applesauce counts as a fruit serving? If so, how much does it take?
Kath,
Thanks for the feedback yesterday on your salad fixings. You are right…grilling definitely shrinks the mushrooms. Do you normally weigh all of your veggies for a salad or ballpark the total calories? How about lettuce? I normally just toss in a fair amount, but wondered if I should be more exact when trying to get my total calories.
Haven’t tried sardines in the past, but I think they just got added to the grocery list. The sandwich looks quite yummy!!
Thanks again,
Sherri
Wow guess we have a true love it or hate it food here!! It was really not that different from canned tuna – it was better! And really, anything that comes in a tin as cute as that deserves a taste!
Amalia , I wouldn’t try sardines if you don’t like tuna. Tuna is the gateway canned fish!
Becca , they weren’t salty like anchovies.
Sherri,
When I counted calories, I only weighed calorie-dense veggies like potatoes, corn, winter squash and the like. Or if I had an unsually large amount of a green and had no idea if I was eating 20 or 100 calories worth (I’ve eaten close to 75 calories of kale before, so it does add up!) I usually just ballparked the proportions of the others like lettuce, peppers, etc.
Kath
Hello Kath!
I’m writing from Spain, where sardines are a very common fish.
It’s one of my favorites for a few reasons:
-Its super healthy
-Very tasty (specially fresh, I know its almost impossible to get it fresh in the US)
-Its fishing method has low impact on the oceans (unlike tuna)
-It’s low in the food chain which means that has low mercury levels and low impact on other marine species. (again unlike tuna)
So I’m glad you liked it!
By the way, I LOVE your blog, I am addicted to it and now have banana oatmeal every morning because of you!
Cheers from Valencia!
Sonia
You know what I like that Kath can barely stand to watch me do is drink the liquid from the tuna can instead of draining it down the drain… it’s the same stuff you’re eating on the tuna! Tastes really good too.
Perhaps I could add it to the drained liquid from a Rotel can, mix in some vodka and call it a Tunatini…
EWWW!
SICK!
oops
didn’t mean to post twice
I just tried those english muffins this week after i saw them on Jenna’s blog and I thought they were fabulous. Both the texture and taste are great and I love that they are larger than any other english muffin I have ever seen.
I’m sorry but someone FINALLY said “vodka” on KERF. Hooray Husband!
Now I shall go have some at happy hour (counting down 17 minutes…)
Sardines… You reminded me of my romanian childhood when in the grocery stoers there was not much to find but sardines and mackerel. Thank God I love fish and sea food, I think the comunists made of ourselves either a fish-lover, either a fish-hater. I have sardines from time to time, I like it with chopped onions and mixed with butter. It makes a good sandwich. You can add cherry tomatoes aside and it’s just great.
As for having dinner at 4:30, it’s also a romanian thing. For us, lunch, is the most heavy meal in a day. And dinner is something optional. I only have dinner once in a while, because lunch is big enough to fill me through the day. I have a salad or a snack around 6 o’clock and I’m OK.
Just had to say, I love sardines. I’ve eaten them right out of the can on the go before, unseasoned. You should try the ones in tomato sauce too, they’re really good.
VODKA!
I’m totally trying sardines tomorrow. Dane’s gonna be out of town so I CAN DO WHATEVER WHAT I WANT.
I think I’ll get a divorce.
HA!
No.
The dish you used for your cottage cheese + strawberries is adorable. Where did you get it?
Oh wow. Sardines. I amost got divorced my first year of marriage because of kippered snacks, and The Husband just totally reminded me of that when he mentioned dringing the “tuna juice.” My husband LOVES kippered snacks but I think they have the most FOUL smell and I can’t stand it, so one time I threw his kippered snacks away, and I lied and said I never touched them…yeah…well… he found them and was pissed…but it worked! We are still happily married 5 years later and never once has a kippered snack entered my house again…he eats them outside now lol
OK Husband. I am officially vomiting at the thought of the tunatini.
i headed your advice, and skipped down to the salad.
good looking salad.
Hey kath, who is the author of the book fit from within? i looked for it at the library today but couldnt find anything even close!
Thanks!
heeded*
and blech sardines.
BLECH!
The author of Fit from Within is Victoria Moran. Just got it from Amazon today!
Tunatini?! Shudder…
Kudos to your bravery of trying sardines. I don’t have any problem with tuna but I don’t know if I’ll be rushing out to buy a can of sardines JUST yet…
Hey Kath & everyone,
This is just a general question, I know we’ve talked about how one deals with others hating on healthy eating efforts but what about exercise? Some of my good friends make comments about how hard I work out and how often (I run, spin and lift weights about 5 times a week). I think it makes me feel strong, healthy and energized, but I hate defending myself to them. Does anyone else deal with this?
Admitting you work out in Portland immediately calls into question your indie credibility.
It’s stoopid.
Betsy and Sonia, how did you eat sardines in Spain?
Sidi, what about in Romania?
I had one experience eating sardines in Ecuador. It was one large sardine tail in a can with tomato sauce, served right out of the can and heated up just a little bit. It was really fishy tasting and otherwise kind of bland. I’m sure other ways are much better!
R. Leigh, as I stated above, I am making a paste from canned sardines, butter, lemon juice, chopped onion, salt and pepper. It’s great on crackers, toast, baguette. I’ll post the recipe one of these days.
I would love to try fresh sardines but I make do with sardine sammies. They are so yummy! It’s especially good with onions, chilli ( bird’s eye) and a squeeze of lemon (lime).
Not a sardine fan…even tho I’ve never had them…The idea grosses me out. And someone mentioned drinking the liquid…my boyfriend drinks the water that comes in the tuna fish cans…and it makes me want to vomit!
Rachie –
When I started getting crap about working out “too much” I pointed out how much I eat, and enjoy food. In order to eat the way I like to (which is still healthy most of the time, I just don’t enjoy living off a low-calorie diet!), I need to be active to lose/maintain my weight. There is nothing wrong with being active as long as you are not obsessive about it (like you know you don’t HAVE to workout every day and you don’t beat yourself up for missing a workout) there is nothing wrong with it in my eyes! Try to show them that you are healthy and have a healthy relationship with food/fitness and you just enjoy being active!
Ok, sorry, but I just read the husband’s comment that he does the same thing w/ the tuna juice….puke! hahaha
Sonia,
I’ve always wanted to go to Spain!
Wow Spain!! Wish I could come visit you
Caroline ,
The dish is from Crate and Barrel – my favorite
Rachie ,
Yes I deal with this sometimes – on the blog! I really enjoy exercise for many reasons other than the weight maintenance aspects. I love the mood lift, the time to myself, the self confidence boost, the connection to the outdoors, etc. Maybe you could tell your friends other reasons why you like to exercise? Also, the American Heart Association recommends 60-90 minutes of exercise daily for those losing or maintaining weight loss. I think sometimes people don’t realize how important exercise really is. Your friends are probably just jealous that they don’t share the dedication to fitness and physical (and mental) health that you do.
Oh, and my husband is disgusting!
Kath
i have to confess haha after i read this, your recipe looked SO GOOD that i went out and bought some sardines..i am trying it for lunch tomorrow(gulp) we’ll see how it goes, but i am a real fish lover so i can probably handle it.
do you think it would have gone well on toast and heated in the microwave, kindof like a tuna melt but a sardine melt?
Rachie, I get the same attitude at work. I’m a teacher and sometimes I need to work out to get rid of my stress. Like yesterday I had a really hard day and I cried twice at work and I went to the gym ran four miles and did barbell strength and I swear that my mood was just better. Don’t let other people get you down they’re just jealous of the fact that you can maintain your exercise regimen.
rachel ,
Absolutely! Toast + melted cheese would be the perfect combo.
Kath