Fish For the Win

Talk about protein overload! These bad boys are not only inexpensive but they also have a long shelf life. Did you know canned fish has the same amount of omega-3 fatty acids as a fresh fish? 

Feeling ready for more? Check out these ideas from Alison Roman

  • Spread a smear of softened butter or aioli on thick-cut bread, toast or crackers. Top with sardines, raw onions tossed with lemon juice and whatever fresh herbs you have on hand. Squeeze with more lemon or a splash of vinegar, and sprinkle with flaky salt and ground pepper. Eat open-faced, or top with another piece of bread for a sandwich.

  • Heat a few tablespoons of olive oil in a large skillet, and toast garlic until golden brown. Add a pinch of red pepper flakes, the zest of one lemon (or, finely chop a half a lemon — seeds removed — and add that), some al dente pasta like spaghetti and a few splashes of pasta cooking water. Season with salt and pepper, and toss to coat in the garlicky oil. Add a few sardine fillets, and toss to coat, letting them fall apart slightly, but keeping large pieces intact. Finish with another good squeeze of lemon or splash of vinegar (or raisins soaked in vinegar, if you are a raisin person), and a handful of chopped parsley or chives.

  • Place a few sardines on the bottom of a plate or bowl and top with an abundance of shaved vegetables like fennel or radish and assertively dressed, preferably peppery greens, a handful of crushed olives or capers and a halved jammy egg. Niçoise-y.

  • Pluck them from the tin and dress with soy sauce, rice wine vinegar or white distilled vinegar, a finely chopped fresh or pickled chile or a pinch of red-pepper flakes. Eat over a bowl of warm rice with thinly sliced cucumbers.


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