B12 deficiency is not only common but can have some serious side effects. It is especially important to maintain a good B12 status throughout adult life into older age. Deficiency is linked to vision loss, depression, memory loss, incontinence, and more 6 , 7. Vegetarians and vegans are especially at risk of B12 deficiency since it is only found in meat, fish, and eggs. These individuals must supplement. With nutrition, several dietary components have been identified as having positive effects on cognitive abilities and protecting the brain from ageing.
These include omega-3 fatty acids, Vitamin D, B12, choline, iron, vitamin E and selenium 8. Some nutrient deficiencies can affect our mental wellbeing, especially Vitamin D and B Vitamins B12 and folic acid specifically , which have been associated with a higher risk of developing anxiety and depression.
You can grill fresh sardines as you would any other fish over the barbecue, pan-fry them on the stove or bake or broil in the oven. Use lemon, spiced and fresh herbs to bring out the most of that subtle sea flavour. Salt and pepper are often all you need for seasoning but you can also try chilli, paprika, and cumin to spice things up. I remember having the most gorgeous grilled sardines in a fishing village near Biarritz in France.
They were seasoned with parsley, paprika, salt and a touch of garlic, flattened and grilled. I loved them so much, I included the recipe pic below in my first cookbook. This is the way I recommend eating them if you ever get a chance to buy fresh sardines.
Ask your fishmonger to clean and fillet the sardines for you. You can simply eat canned sardines as are. You may want to drain the liquid they come in.
You can easily add some oil, mayonnaise, hot sauce, mustard, or other seasonings; put them into a salad, or grill with some onions and garlic to seal in additional flavour. Smoked sardines. Before I tried any kind, I only know sardines in as tinned, smoked variety.
If you have a favourite salad recipe, swap out the protein for sardines next time. Add a few capers and sun-dried tomatoes and a dollop of mayonnaise as these will go well with fishy fish. Try my citrusy zucchini salad with sardines and roast red peppers. A popular sardine salad I grew up with is called Mimosa, where sardines are layered with grated boiled potatoes, boiled eggs, cooked carrots, marinated onions and mayonnaise dressing.
Breakfast sardines are the new egg! Sardines on dark rye toast with cream cheese and onions is a funkier version of smoked salmon bagel. Topping sardines with pickled or marinated onions is particularly nice. You can also add roasted tomatoes, boiled eggs, gherkins, olives and so on.
Blend up the sardines with some olive oil and your favourite spices to dip veggies or crackers in. You can add cream cheese or mayonnaise to give them a more creamy consistency. I love adding mustard or horseradish, too. Try my sardine forshmak recipe here , which is somewhere between a salad and a dip. As with salmon and tuna, canned sardines work well in fishcakes. Mash sardines with a fork and add them to pre-cooked potatoes or sweet potatoes, season, add a little flour or egg and shape.
Pan-fry till crispy and serve with garlic aioli or chutney and a fresh salad. You can try my potato sardine fishcake recipe here. Think pasta, rice, quinoa…adding some salty canned sardines will bring depth and umami any dish. You can add sardines to tomato-based sauces or stir through with garlic, parsley and olive oil for a typical Italian twist. One of the best ways to eat sardines is fried.
Better yet, make a fritter out of them. Fish cakes are a delicious way to use sardines with minimal ingredients. Another is a good dip or pate, where sardines are disguised by other ingredients. You can customise the taste with different spices too. Here are some recipes to begin with:. Paleo sardine dip from Cheap Recipe Blog. Indian sardine stir-fry from My Heart Beets. Slow cooker Spanish sardines from The Skinny Pot. You thought I was done with you on my sardine indoctrination quest.
Not yet. Much of the mercury content in fish is determined by the diet of the fish. Sardines feed on plankton thereby containing very little mercury — especially compared to other seafood like tuna. As a rule of thumb, the bigger — and subsequently, more predatory — a fish is, the more mercury it will contain. Sardines are very low in mercury compared to other fish. It can be tough to find sustainable fish these days.
Sardines have notoriously been one of the most sustainable seafood out there, but things are indeed changing. I do not clean, or gut, my sardines. Normally I just wash them in water, as they come from the supermarket, and immediately start cooking them. Also, I eat them whole, including the head and tail. In this sense, they are like smelts and other small fish.
For many years now I have been eating them like that; and so have my family and some friends. This is very likely the way most of our hominid ancestors ate small fish. If you prepare the sardines as above, they will be ready to store, or eat somewhat cold. There are several variations of this recipe.
For example, you can bake the sardines for 40 minutes, and then serve them hot. For the latter I would recommend using coconut oil and low heat. Butter can also be used, which will give the sardines a slightly different taste.
Posted by Ned Kock at AM. Labels: fish , food , omega-3 , omega-6 , recipe , sardines. Newer Post Older Post Home. Subscribe to: Post Comments Atom. Ned Kock. About Me I strongly believe that lifestyle, nutrition and exercise habits that are compatible with our evolutionary past are the key to optimal health.
On the other hand, I do not believe that closely mimicking life in the Paleolithic is optimal for health, or even viable. I am a researcher, software developer, consultant, and college professor. Two of my main areas of research are nonlinear variance-based structural equation modeling, and evolutionary biology as it applies to the study of human-technology interaction. My degrees are in engineering B. I am interested in the application of science, statistics, and technology to the understanding of human health and behavior.
I blog about evolution, health, statistics, and technology. My personal web site contains links to my contact information and freely available articles related to the topics of my blogs: nedkock. Ned Kock on the Web NedKock. Books cited in posts Biochemistry and Molecular Biology.
Biological Anthropology. Biology for Bodybuilders. Dawn of Art. Designing Resistance Training Programs. Eve Spoke. Evolution and Human Behavior. Evolutionary Genetics. Exercise Physiology. Ending Aging.
Genes in Conflict. Good Calories, Bad Calories. Grooming, Gossip, and the Evolution of Language. How the Mind Works. Human Universals. Mathematical Models of Social Evolution. Nutrition and Physical Degeneration.
On the Origin of Species. Perfect Health Diet. Physiology of Sport and Exercise. Population Genetics. Principles of Population Genetics. Science and Practice of Strength Training. Sugar Nation. The Evolutionary Synthesis.
The Genetical Theory of Natural Selection. The God Gene. The Evolution of Desire. The Mating Mind. For veteran sardine eaters, the sky's the limit! Sardines with bones and skin are delicious, too, and they look awesome on top of a salad or platter.
The bones and skin are both edible. Those tiny bones deliver calcium too! Greek Salad With Sardines The fresh, tangy elements of a Greek salad-tomato, cucumber, feta, olives and lemony vinaigrette-pair well with rich-tasting sardines. Look for sardines with skin and bones which are edible as they have more than four times the amount of calcium as skinless, boneless sardines. If you're lucky enough to have fresh sardines available in your supermarket, try them in place of the canned sardines.
Spring Salad with Tarragon Vinaigrette A bold, layered salad that showcases sardines and asparagus, this beautiful dish adds variety to your weekday dining. If you prefer tuna to sardines or have fish from the night before, go ahead and use that instead.
Sardines on Crackers A protein-packed and portable snack. Hilary Meyer.
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