Scandinavian Sardine Crispbreads: Soak 1 thin slice of red onion in ice water for a few minutes. Mix 2 teaspoons low-fat mayonnaise with 1 tsp chopped fresh dill (or ¼ tsp dried dill weed) in small bowl. Drain 1 (3.75-oz) can sardines. Drain onion slice and separate into rings; pat dry. Spread mayonnaise over 2 whole-grain crispbread crackers, such as Ry Crisp, Ryvita, Wasa, or Kavli. Arrange onion slices over crispbreads. Top with sardines. Scatter 1 tsp rinsed, drained capers over top. Finish with a squeeze of lemon juice and a grinding of pepper. Garnish with a fresh dill sprig, if desired. Yield: 1 serving—the perfect lunch for one! Per serving: 280 calories, 23 grams protein, 17 grams carbohydrates, 3 grams fiber, 13 grams total fat, 2 grams saturated fat, 2 grams omega 3 fatty acids, 124 milligrams cholesterol, 356 milligrams calcium, 634 milligrams sodium.
Crispy Broiled Sardines: Preheat broiler. Line a small baking sheet with foil and coat with cooking spray. Mix 3 Tbsp panko (Japanese-style bread crumbs), 1 tsp olive oil, and a pinch of cayenne pepper in small bowl. Drain 2 (3.75-oz) cans sardines. Arrange on prepared baking sheet. Using basting brush, brush 2 Tbsp Dijon mustard over top of sardines. Sprinkle bread crumb mixture over sardines; press crumbs into sardines. Broil sardines, about 4 inches from heat source, until topping is golden and crisp, 2 to 3 minutes. Serve with lemon wedges. Yield: 2 servings. Per serving: 226 calories, 22 grams protein, 6 grams carbohydrates, 0 grams fiber, 12 grams total fat, 2 gram saturated fat, 2 grams omega 3 fatty acids, 121 milligram cholesterol, 325 milligrams calcium, 636 milligrams sodium.
Greens & Sardines: Soak 1/3 cup thinly sliced sweet onion, such as Vidalia, in ice water for a few minutes. In jar with tight-fighting lid or small bowl, shake or whisk together 3 Tbsp olive oil, 1 Tbsp sherry vinegar (or white-wine vinegar or lemon juice), ¼ tsp salt and pepper to taste until blended. Place 3 cups washed, dried salad greens (torn, if large), 1 cup halved cherry tomatoes, and ½ cup torn fresh flat-leaf parsley leaves in large bowl. Drain onions, pat dry and add to salad. Add 2 Tbsp dressing to salad and toss to coat. Divide salad among 2 plates. Drain 2 (3.75-oz) cans sardines; arrange over salad. Drizzle remaining dressing over sardines. Yield: 2 (2-cup) servings. Per serving: 403 calories, 24 grams protein, 10 grams carbohydrates, 4 grams fiber, 31 grams total fat, 4 grams saturated fat, 2 grams omega 3 fatty acids, 121 milligram cholesterol, 405 milligrams calcium, 754 milligrams sodium.
Orange & Fennel Salad with Sardines: Peel 1 medium orange with sharp knife, removing all the white pith. Cut orange into quarters lengthwise. Cut quarters crosswise to make pinwheel slices. In jar with tight-fitting lid or in small bowl, shake or whisk together 3 Tbsp orange juice, 2 Tbsp olive oil, ¼ tsp Dijon mustard, 1 minced small garlic clove, ¼ tsp salt and pepper to taste until blended. Place 3 cups washed, dried salad greens (torn, if large), 1 cup thinly sliced fresh fennel bulb (1/2 medium), 2 Tbsp chopped fresh fennel fronds, and the orange sections in large bowl. Add 2 Tbsp dressing and toss to coat. Divide salad among 2 plates. Drain 2 (3.75-oz) cans sardines; arrange over salads. Drizzle remaining dressing over sardines. Yield: 2 (2-cup) servings. Per serving: 380 calories, 24 grams protein, 20 grams carbohydrates, 7 grams fiber, 24 grams total fat, 3 grams saturated fat, 121 milligrams cholesterol, 433 milligrams calcium, 780 milligrams sodium.
Recipes by Patsy Jamieson
Originally published in Tufts University Health & Nutrition Letter