I love fish, and was beyond thrilled to catch (get it … catch?) Chris Kresser’s recent podcast interview with Dr. Nicholas Ralston explaining that the fears about mercury exposure through the consumption of ocean fish are largely unfounded.  It’s a great interview and I encourage you to listen, but suffice it to say that Dr. Ralston’s work shows that ocean fish contain enough selenium to counterbalance any mercury found in them.  (Read the section on “How selenium protects against the toxicity of mercury” in the transcript to learn just why the selenium levels matter.)

While I do enjoy a lot of fatty, ocean fish, I haven’t always been terrific with the low-on-the-food-chain species – the herring, sardines, and anchovies.  Determined to add some of these little Omega-3 wonders to my diet, I’ve been buying cans of [amazon_link id=”B000EEWZEG” target=”_blank” container=”” container_class=”” ]sardines[/amazon_link] lately.

Not to be too repetitive, but I love fish.  I love fishy fish, I love mild fish, I love shellfish.  I can eat these little suckers straight from the can.  My family, on the other hand, is a tad reluctant when it comes to seafood.  But, armed with a determination to share the Omega-3 goodness with the rest of my family, I whipped up the little “recipe” below.

Simple Sardine Salad

  • 1 head lettuce, washed and torn into pieces
  • 1 clove garlic
  • juice from 1/2 of  lemon
  • 1 sardine, canned in water or oil
  • 1/2 c extra virgin olive oil
  • salt + pepper, to taste

(You also need a Vitamix or other high-powered blender.)

  1. Add lettuce to large bowl.  Set aside.
  2. Put garlic, lemon juice, and sardine in high-powered blender.  Turn to low (1 or 2 on Vitamix) until the food starts to break apart.
  3. Turn off blender and remove lid plug.  You may want to have a towel handy to cover the hole.
  4. Turn blender back on to low (1 or 2 on Vitamix) and drizzle oil into container as you continue to run blender.
  5. When all oil is in container, return lid plug to blender and turn to high (8-10 on Vitamix) until food is all pureed and you have the dressing consistency you desire.  (Feel free to add more lemon juice or water to adjust thickness.)
  6. Pour desired amount of dressing over lettuce.  Add salt and pepper to taste.  Mix well but gently.

If dairy is not a problem for you, a nice hard cheese like Parmesan or Romano would be a lovely addition.  We added pomegranate arils to ours.

To maximize the nutritional benefits, make sure to buy the sardines with the bones.  They are superfine and you will not notice them, especially once you have pureed the fish.  They are a great calcium source!

What about you – do you eat fish regularly?  Sardines?  Herring? Anchovies?  Share your favorite ways to enjoy these small fish in the comments section.

8 Responses to “Getting Fishy With It”

  1. on 13 Nov 2012 at 9:51 amhot Nai Nai

    Cannot help but think about Pa Pa’s herring every Sunday morning and Christmas eve pickled herring!!!!

  2. on 13 Nov 2012 at 10:02 amKristine Rudolph

    I haven’t been bold enough to try herring yet. That’s a goal, though.

  3. on 13 Nov 2012 at 3:57 pmTracy S

    I’ve never bought sardines before, so what do I need to know? Are they like tuna, in oil or water? Do you have a preferred brand? I see the “bone in” part, thanks!

  4. on 13 Nov 2012 at 6:47 pmKristine Rudolph

    I buy the Crown Prince Natural line. You can click on the hyperlinked “sardine” above to see what they look like.

    They are canned as whole fish, sans heads and tails. So if that makes you squeamish … .

  5. on 13 Nov 2012 at 10:03 pmAmy Steger

    We love fish but have stayed away from the sardines. Might have to branch out with this recipe. Anchovies might take more time.

  6. on 13 Nov 2012 at 10:18 pmKristine Rudolph

    I make a faux Casear with anchovies. Before I gave up nightshades (sigh) I would puree anchovies and add the puree to my spaghetti sauce. It adds some nice umami.

    If you play with sardines, report back, please!

  7. on 14 Nov 2012 at 3:49 pmChowstalker

    I’m with you and can eat sardines straight from the can, and I don’t know why, but I’ve been craving seafood more than ever the last few weeks. (Is it the weather or just being less active??) I love the use of sardines in this recipe and that you value the sardines with bones. I will not buy boneless sardines! Thanks so much for sharing with us!

  8. […] offered up two recipes for sardines : a scramble and a salad.  Here are two more that look delish.  As a reminder, if you eat them with the bones, you get 20% […]

Trackback URI | Comments RSS

Leave a Reply