Sardine Tartines

While studying abroad in Spain, my Spanish host mámá, Chón, served sardinas fritas (fried sardines) twice. My roommate and I just couldn't get enough of them! 

At a tapas place in Madrid, I wanted to try something new, so I ordered boquerones.  However, the boquerones (anchovies) looked just like the sardines Chón served.  After doing some picture comparisons online, I decided the restaurant might have mislabeled the fish because all the pictures of boquerones fritos showed fish that were much more slender than any of the small fish I ate in Spain. 

Last year, one of my roommates (a Nutrition major as well) wanted to do a 2 week experiment to see how difficult it was to consume calcium without relying on dairy or supplements.  Milk and yogurt are excellent sources of calcium, but many people are lactose intolerant and as future dietitians, it's good to be aware of how to deal with diets that don't follow the "myplate mold".

During her experiment, my roommate ate a lot of canned sardines because one 3 oz serving has 32% of the RDA for calcium due to sardines' edible bones!  Sardine bones are so tiny that you don't even notice you're eating them.  

Also, 3 oz of sardines has the same RDA of calcium as a glass of lowfat milk, but lowfat milk is fortified with LESS than half the Vitamin D of a 3 oz serving of sardines. Vitamin D helps the body absorb calcium.  

Increasing levels of omega 3s DHA and EPA

 I had never eaten a sardine in my life until my roommate gave me a sample. It was quite tasty and reminded me of tuna.  I decided that I, too, would make an effort to include sardines more regularly in my diet. Not only are they an excellent source of calcium and Vit. D, but a serving has more than 100% of your Vit. B12 and is one of the top sources of omega 3 fatty acids.

Some nutrition authorities say that salmon has more omega 3s than sardines while others say the opposite. In any case, sardines have very high levels of omega 3s. 

Omega 3's help to. . .

º reduce inflammation, preventing blocked arteries and other diseases

º improve brain function, reducing depression and risk of Alzheimer's 

Note on depression: depression rates in the US have risen while omega 3 intake has fallen over the last 50 to 100 years. Many experts think that non-genetically predisposed people with mood disorders would especially benefit from increased fish and shellfish consumption. 

Note on Alzheimer's: omega 3s lower levels of beta amyloid protein in the blood (blood levels mimic brain levels).  High levels of beta amyloid protein form plaques in the brain which lead to Alzheimer's.

º reduce risk of heart disease by lowering cholesterol & blood pressure

My excitement for sardines was renewed in Spain this summer. I ate so much fresh seafood there!  Chón served fish as a main course at least 4 times a week and seafood was part of lunch or dinner 20 out of the 28 days I was living in Valladolid. 

People are advised to eat at least 8 oz of seafood a week (26 lbs per year) to reap the full health benefits of omega 3s.  Sadly, a 2011 annual report showed that the average American eats only 16 lbs of seafood a year, yet eats 183 lbs of meat and poultry.  

All omega 3s are not created equal.  DHA and EPA are long chain omega 3s found in fish and shellfish while ALA are short chain omega 3s found in plants such as flaxseeds and walnuts. The body cannot convert ALA to DHA and EPA very efficiently, which means you have to eat a lot more to gain the same health benefits from foods rich in ALA omega 3s.

Who wants to have a healthy heart? Better memory? Better mood? Break out the sardines! Like salmon and tuna, sardines are high in omega 3s, but they accumulate fewer toxins because they're so small.

Ingredients for sardine tartines. 

Costco sells a 6 pack box of high quality, oil packed sardines for $9.99. 

Each tin comes with 3 sardines. I like to divide the sardine into 6 equal portions to make eating with a cracker a 2 bite affair. Two words: less mess.

Lemon zest is a must to brighten the flavors and add some color.  

Recipe for Sardine Tartines

Printable Recipe

QUINOA CRACKERS (clickable link)

AVOCADO MASH

Combine in a wide mouthed jar:

1 medium avocado, mashed with a fork

1 clove garlic, grated on microplane (1/2 tsp)

2 T lemon juice

2 T minced parsley

1/8 tsp salt

1/8 tsp ground black pepper

NOTE: 2 garlic cloves (1 tsp grated) makes the mash a little too garlicky. 

SARDINES

1 tin of olive-oil packed sardines

1 T minced parsley

1 tsp lemon zest

1/2 T lemon juice or red wine vinegar

1. Drain the tin of sardines, reserving the olive oil for salad dressing, etc. 

2. Cut each fillet into 2 equal halves, following the natural dividing line of the body. Then cut each half into 3 portions.

3. Place sardines in a flat, rectangular container and sprinkle with parsley and lemon zest. When about ready to serve, squeeze some lemon juice or drizzle with a little red wine vinegar.

4. Spread a quinoa cracker with avocado mash, top with a segment of sardine, and enjoy with some fresh fruit and vegetables for a lovely lunch.

Lunch-to-Go Sardine Tartine TIPS

1. Packing Help

• 1 ziploc with crackers
• 1 flat container for sardines + 1 fork to put sardines on crackers
• 1 small container for lemon juice or wedge
• 1 small container for avocado mash + 1 mini spoon to put avocado on cracker

2. Don't put the lemon juice on too early because it will make the fish mushy since acid "cooks" tender seafood. 

3. Wait to combine avocado and sardines with crackers until ready to eat because the crackers will get soggy. 

NOTE: For packing a lunch-to-go,  I find that 1 fillet is the perfect amount for 1 lunch if eaten with other veggies and fruit.  I recommend prepping all the fillets in one tin to save on time. (There are 2 fillets in the container above.)