Sesame Soy Sardine Salad

Sardines seem to be the forgotten fish in the canned food aisle.  Often left by the wayside for tins of tuna and sachets of salmon, this humble fish packs just as much nutritional punch.  A few facts you may not know are:

• Sardines are high in omega-3 fatty acids as well as calcium, due to the edible bones
• Being a smaller fish, they contain virtually no mercury.
• They are full of vitamins B vitamins and minerals such as iron, magnesium, phosphorus, potassium, zinc, copper and manganese

Sardines are a definite nutrition powerhouse and one we should be eating more often according to Dr Jonny Bowden, author of “The 150 Healthiest Foods on Earth,” who refers to them as “health food in a can.”  They can be enjoyed plain, on toast, as a spread mashed with Dijon mustard and onion, or in a salad.

Being summer, I opted to create a simple salad recipe.  The broccoli and almonds add extra calcium, making this meal an ideal choice for those who cannot consume dairy products. Paired with brown rice and an asian style dressing, this quick meal is sure to tantalize your taste buds.

Sesame Soy Sardine Salad

Serves 2, Prep Time: 10 mins, Cooking Time: 10 mins

Ingredients

• 2 tins sardines packed in water or oil with no added salt
• 1 head of broccoli, cut into florets
• 250g packet microwaveable brown rice (or 2 cups cooked brown rice)
• 1 tbsp low sodium gluten free tamari or soy sauce
• 1 tsp sesame oil
• 2 tbsp lemon juice
• 1 tbsp flaked almonds

Method

1. Drain sardines and set aside.
2. Cook rice in microwave according to package directions.
3. In a small bowl whisk together tamari, sesame oil, and lemon juice.
4. Cook broccoli in a steamer basket over a pot of simmering water for approx 4 – 5 minutes, or until lightly steamed.
5. Discard cooking water from pot.  Place steamed broccoli, sesame soy dressing, and sardines in the pot over low heat.  Gently heat through for about 1 minute.
6. Divide rice between two plates and top with sardine broccoli mixture.  Garnish with flaked almonds and serve.

For more information on other superfoods check out this article: 11 of the Best Foods You Aren’t Eating.

Questions:

• What is your favourite kind of fish?  How do you prepare it?
• When was the last time you had sardines?

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