I like sardines. I buy the Trader Joe sardines packed in water without added salt. I put them in a healthy tortilla, slice a few tomatoes on top and them add some non-fat mozzarella cheese. I wrap my tortilla in a paper towel and pop it in the Microwave. One minute in the Microwave and it’s ready to go with my Tex-Mex salsa. Below you’ll find some benefits of eating sardines as well as a healthy recipe.
Three Benefits of Including Sardines in a Diet
- Rich in Omega-3 Fatty Acids: Sardines are an excellent source of heart-healthy omega-3 fatty acids, which help reduce inflammation, lower triglycerides, and support brain health.
- High in Protein and Nutrients: Sardines are packed with high-quality protein, calcium (especially when the bones are included), vitamin D, and vitamin B12, all of which contribute to bone strength, energy production, and overall health.
- Low in Mercury: Compared to larger fish, sardines are lower on the food chain and accumulate less mercury, making them a safer option for regular consumption.
Healthy Sardine Recipe: Mediterranean Sardine Salad Wraps
Ingredients:
- 1 can (3.75 oz) of sardines in olive oil, drained
- 1 cup chopped fresh spinach or arugula
- 1/2 cup cherry tomatoes, halved
- 1/4 cup diced cucumber
- 2 tablespoons crumbled feta cheese (optional)
- 1 tablespoon fresh parsley or cilantro, chopped
- 1 teaspoon fresh lemon juice
- 1 teaspoon olive oil
- Whole-grain tortillas or large lettuce leaves (for a low-carb option)
- Optional: 1/4 teaspoon ground black pepper or chili flakes for extra flavor
Instructions:
- In a medium bowl, gently mash the sardines with a fork, leaving some chunks for texture.
- Add the spinach, cherry tomatoes, cucumber, feta cheese (if using), parsley, lemon juice, and olive oil. Toss lightly to combine.
- Season with black pepper or chili flakes if desired.
- Spoon the mixture into a whole-grain tortilla or lettuce leaf, wrap it up, and enjoy.
This wrap is refreshing, nutrient-packed, and disguises the bold flavor of sardines with the vibrant tastes of Mediterranean ingredients.