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4 Easy and Healthy Sardine Recipes

By Admin

What are some easy and healthy sardine recipes?

  1. Sardines Salad
  2. Sardines Pasta
  3. Sardines Miso Ball Soup
  4. Sardine Rice Bowl

 

Filipinos adore sardines. In fact, this fish already holds a special spot in the majority of households in the Philippines, with a row of neatly-stacked canned sardines lining up the pantry. That’s why it’s hardly surprising if you’ll encounter people concocting unique Spanish sardine recipes.

Sardines, after all, are immensely cheap—and delicious, to boot! This makes them the perfect choice for experimenting various recipes. Don’t let your family consume drab sardines that come straight from the can all the time—let them have a feast by presenting them with sumptuous and creative dishes!

Don’t know where to get started? Then, you’ve come at the right place.

Here are 4 easy and healthy sardine recipes that you might want to try out:

Sardines Salad

Sardines Salad

Here’s some snack (or appetizer) to get this Spanish sardine recipe list started. Yes, you read that right—you can have sardines as your snack!

The following recipe is good for two servings.

Ingredients

  • 2 cans of sardines, drained
  • 1 cup of finely chopped vegetables
  • 1 ½ tablespoon of Greek yogurt
  • 1 tablespoon of mayonnaise
  • ½ tablespoon of mustard
  • ¼ teaspoon of smoked paprika
  • salt (to taste)

Instructions

  • Grab two cans of your favorite sardines. We recommend the Spanish sardines.
  • Toss them into a bowl. Mash them with a fork (until they eventually resemble tuna, in fact).
  • Finely chop some vegetables, such as peppers, celery, and carrots. You can tweak this step and select veggies that best suit your taste. Have at least a cup of these sliced veggies.
  • Now, the binders—you can opt for Greek yogurt or mayonnaise, depending on what you prefer. It can also be a combination of both. If you want more flavor, add a dollop of mustard or sprinkle some pickles, jalapeños, or paprika.
  • Mix everything together, and there you have it!
  • You can eat this with crackers or tortilla chips. Or as a spread for your bread!

 

Sardines Pasta

Who said that pasta can only be eaten with rice? Pasta is just one of the numerous ways to enjoy this fish!

The following recipe is just good for a single serving.

Ingredients

  • 8 ounces of your pasta of choice
  • 1 can of sardines
  • 4 cloves of garlic, finely sliced
  • ¼ cup of olive oil
  • 1 tomato, chopped
  • 1-2 teaspoons of red pepper flakes (if you want)
  • a dash of salt and pepper

Instructions

  • Cook the pasta. (Refer to the package for the steps.) Set it aside.
  • Warm the olive oil in low heat. Toss in the sliced garlic and cook until the garlic sizzles. Ensure that it doesn’t burn!
  • Add the sardines.
  • Raise the heat a bit, until the sardines sizzle.
  • Add the tomatoes and sauté for around 10 minutes.
  • Add a pinch of the red pepper flakes, and season with salt and pepper (to taste). Toss in the parsley and stir everything for at least a minute.
  • Finally, add the pasta and you’re good to go!
  • You can opt to garnish the finished product with more parsley, if you want.

 Sardine Miso Ball Soup

Sardine Miso Ball Soup

You’re probably already raising your eyebrows in skepticism right now, but yes, sardines, like any other fish, can be incorporated in a soup. How’s that for a fresh take on your favorite sardines?

This recipe makes 4 servings.

Ingredients

  • 3 cans of sardines in oil, drained
  • 1 to 2 teaspoons of grated ginger, unpeeled
  • 1 to 2 teaspoons of red miso
  • 3 tablespoons of flour
  • Chinese cabbage
  • 1 to 2 spring onions, finely chopped
  • 1 tablespoon of sesame oil
  • salt and pepper (to taste)

Instructions

  • Chop the cabbage into easily digestible bits. Chop the onion as well.
  • Finely slice the sardines.
  • Grind the sardines using a grinding bowl or a food processor. Combine the ginger, red miso, flour, and salt and pepper to the mix. Continue grinding until it transforms into a thick paste.
  • Pour around a liter of water into a pot over medium heat. Once it boils, toss in the Chinese cabbage.
  • Form the sardine paste into bite-size balls. Add them to the soup.
  • Simmer the soup briefly.
  • Dissolve the miso flavor for 2 to 3 minutes. Pour a small amount of sesame oil before serving.
  • Sprinkle the soup with pepper and onion, and that’s it!

 

Sardine Rice Bowl

Do you want a quick and healthy lunch that you can whip up in minutes? Whether you’re starving and you just want to eat as soon as possible, or you want to prepare a fuss-free meal for your baon, then the sardine rice bowl might be the one for you.

Ingredients

  • 1 can of sardines (in tomato sauce)
  • 1 cup of cooked rice
  • 1 egg, fried or poached
  • red pepper flakes (if you want)

Instructions

  • Warm sardines in microwave.
  • Serve the sardines over rice.
  • Place the cooked egg on top.
  • Sprinkle some red pepper flakes, and you’re done!

How’s that for an easy and healthy recipe? You’re sure to satiate your hunger in minutes.

 

Key Takeaway

It’s fairly obvious that Filipinos love sardines. Just one glance at supermarkets, kitchens, or advertisements already reveals this.

With how affordable and delectable they are, it’s hardly astonishing that sardines have captured the hearts of Filipinos.

Another wonderful thing about them is that they’re extremely versatile and can be fashioned into myriads of dishes—all it takes is a few ingredients and a dash of creativity.

So what are you waiting for? Try these sardines recipes and impress your family and friends!