Sardines are one of the world’s most nutrient-dense, bang-for-your-buck foods. They provide an incredible source of:
- Vitamin B3
- Vitamin B12
- Vitamin D
Sardines are super straight out of the can. However, if that doesn’t appeal to you, we hope this recipe will be your guaranteed winner.
These sardines are so simple and kid-friendly, you’ll be fighting for the last one.
They’re also very versatile. Use them as a salad topper, a side dish, snack tray or the main event. You can use any spices you like to keep a dinner theme going.
And it’s fast enough to make that I call it a “fast food”. Healthy, of course!
This recipe was contributed by Janine Henkel, MS, CFT. Janine holds a Master’s Degree in Functional Nutrition from the University of Bridgeport and is working towards becoming a Certified Nutrition Specialist. After 20 years in Law Enforcement, Janine turned in her badge to pursue a calling in the functional nutrition field. Janine’s a healthy skeptic who trusts the validity of science and the wisdom of nature. She follows facts not fads and believes everyone deserves the right to personalized nutrition. Janine is thrilled to have joined Dr. Kara Fitzgerald’s team in September 2017 as a nutrition resident.
- 4.75 oz can of sardines (Wild Planet is a good choice)
- 6 Tb Arrowroot powder (Bob’s Red Mill is a good choice)
- 1 tsp salt
- 1 tsp Onion powder
- 2 Tb olive oil palm oil, butter or coconut oil for frying
- Heat the oil in a frying pan over low-medium heat.
- While it’s heating, pour the arrowroot powder into a small bowl. Add in the salt, onion powder and mix. Set aside.
- Open the can of sardines, take one out and lay it on a plate.
- OPTIONAL DE-BONING: Slowly fillet the sardine by separating the two halves of the fish with a knife. When the fish is open, remove the spine. The bones are perfectly edible and are an excellent non-dairy source of calcium, but if you prefer to remove them that’s OK.
- Take a fillet and coat it in your arrowroot mixture. Lay it in the pan. Continue until all the fillets are in the pan. Allow them to cook over low to medium heat for about 5 minutes. Flip and allow them to cook for another 5 minutes. You can check to make sure they have a nice brown crisp before removing.
- Once they have fully cooked, remove them from the pan and eat.
I know this isn’t the right place for this, but a little info on where wild planet sardines are coming from, if you want to know the best sardine available in a can, drop me a note.
Just made these tonight! We loved them and so crispy! Thanks for the yummy recipe!