Sardine Sandwich

Being in the field of Nutrition makes me ponder my future more than the average individual.  Constant talk about Alzheimer's disease, diabetes, renal failure, and age based deterioration makes me want to do as much as I can NOW to stay active and alert so that I age gracefully.  One easy way to age well is by simply consuming one of the fabulous five (salmon, sardines, tuna, anchovies, or herring) on a weekly basis.  In turn, sardines have become one of my favorite fish options because they require minimal preparation and make memorable sandwiches.  

In lieu of a second piece of bread, I recommend topping sandwiches with a leaf of red cabbage.  The sandwich needs a sturdy piece of bread for its base, but another slice on top results in an overly bready lunch entrée.  On the other hand, red cabbage adds pungent flavor, visual appeal, and makes the sandwich easier to eat because it conforms to the shape of your hand with just enough resistance.  

Sardines are fatty and strong flavored, so it takes the right pairing of ingredients to enjoy them fully. Hence, acidic and assertive ingredients are your friends when you're being creative with your preparation of sardines.  Lemon, sauerkraut, capers, and Dijon cut through the richness, while red onion, cabbage, herbs, and arugula are good foils for the sardiney flavor.

Also keep in mind that not all sardine brands are created equal.  Wild Planet sardines from Costco are of excellent quality and a great price to boot.  Sardines are just as good a source of omega 3 fatty acids as salmon, so if the price of salmon is too much for your wallet, consider buying sardines instead. 

Nutrition Highlight: Sardines

Brain Food

A recent Chicago Tribune article discussed the impact of regular fish consumption on brain health.  People in the study who ate fish regularly had more gray matter in their brains' memory region than the non-fish eaters.  To get some of those brain benefits, choose sardines since they are low on the food chain and therefore accumulate few toxins.  

Bone Builders

Sardines are an excellent source of calcium due to their edible bones, which is great news for our own bone health.  Women especially need to watch their calcium consumption because they are at greater risk than men of developing osteoporosis since their bones are less dense and bone loss speeds up after menopause. 

What's in a serving?

One 3 oz serving has 1/3 of your RDA for calcium.  It can be hard to consume enough calcium if dairy doesn't agree with you, so choose sardines!  

The acidity and strong flavors of sauerkraut go perfectly with sardines.  Sauerkraut is fermented, making it a fabulous source of probiotics, which are important for your digestive system.  This particular brand of kraut is available at Whole Foods.

Sardine Sandwich
Printable Recipe

As you get creative with various toppings for your sardine sandwiches, keep in mind the reasoning behind the components for maximal satisfaction.

Builder's Guide

1) 1 slice of sturdy, toasted bread (sardines are very soft, so you want something to counter that texture; artisan bread, sourdough, and bread heels are ideal)

2) flavor packed condiment(s) (smeared avocado, Dijon mustard, Indian chutney)

3) sardines (split fillets in half lengthwise; half a tin is good for 1 svg.)

4) acidic component (sauerkraut, lemon zest &/or juice, capers, pickled peppers)

5) strong flavored herb or veggie (Italian parsley, cilantro, mint, red onion)

6) red cabbage topper (red cabbage is firmer than a leaf of green cabbage or romaine; another slice of bread would just make the sandwich too bready and dry)

Featured Recipe 

Assemble in this order:
1) Half slice sourdough: toast it
2) Chunk of avocado: smear with a knife right on the bread
3) Dijon mustard: smear a dollop into the avocado
4) Sardines: 2 fillets, split in half lengthwise; press into condiments
5) Beet Ginger Sauerkraut: 1 forkful; cover the sardines
6) Italian parsley: tear roughly; be generous and distribute evenly over kraut
7) Red Cabbage: match a leaf to the size of the bread