Sardines are rich in numerous nutrients that have been found to support cardiovascular health. They are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels; one serving (3.25 ounce can) of sardines actually contains over 50% of the daily value for these important nutrients. Sardines are an excellent source of vitamin B12, second only to calf's liver. Vitamin B12 promotes cardiovascular well-being since it is intricately tied to keeping levels of homocysteine in balance; homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis. A true super food that will not break the bank ! This food is cheap and full of great nutrients. Very filling and very lowcarb.
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This Sicilian sardine and fennel dish is full of calcium, low-carb and super savoury. Sardines are a great way to boost your calcium levels – just make sure you don’t choose a tin of filleted sardines – it’s the regular ones you are after. The bones melt away in the cooking, so you won’t notice them, promise. Nor is the dish fishy at all – just super savoury.
1 head of fennel, cut into slender wedges through the root (save any feathery tops)
1 small onion, sliced
1tbsp olive oil
1/2tsp fennel seed
a pinch of grated lemon zest
1 tin of sardines in olive oil
3 tomatoes, roughly chopped
1 tbsp toasted pine-nuts
1. Heat the oil in a large frying pan and add the fennel and onion. Fry at a high heat until beginning to caramelize.
2. Add the fennel seed and cook for another 30seconds.
3. Stir in the sardines, breaking them up with your spoon, and the lemon zest. Cook, stirring often, until the sardines have collapsed and the mixture is beginning to caramelize on the bottom of the pan.
4. Stir in the tomatoes, just letting them heat through and collapse a little in the mixture, keep scraping at the bottom of the pan to release the delicious gunk there.
5. Season with salt and pepper.
6. Serve sprinkled with pine nuts and any feathery tops of fennel you have saved.
Recipe and link also shown here