Sardines are arguably the most nutrient dense food on the planet:

• Rich source of minerals and vitamins, notably B12, selenium, vitamin D, and iron.
  • A 100 g serving (one can) of sardines provides:
    • 149% recommended daily amount of B12
    • 75% recommended daily amount of selenium
    • 68% recommended daily amount of vitamin D
    • 16% recommended daily amount of iron
• Excellent source of omega-3 fatty acids.
  • A 100 g serving contains 1480 mg of omega-3, which is a significant amount in the human diet. This is literally brain food!
• Because they are so low on the food chain, they are very low in mercury.
• Excellent source of protein. One can contains 15 grams of protein.

Sardine Sushi Bowl

This is obviously not authentic sushi in any way, but If you’re a sushi lover, you’ll love this recipe as an easy and delicious way to incorporate sardines in your diet. Feel free to vary the toppings.

Ingredients:

Mashed Sardines:

• 1 can sardines (in olive oil)
• 1 tsp mayo
• 1 tsp soy sauce, Tamari, or coconut aminos
• Juice of 1/2 lime

Toppings:

• Avocado
• Sliced cucumbers
• Seaweed snacks
• Shelled edamame
• Sauerkraut
• Microgreens
• Pickled sushi ginger
• Sesame seeds
• Crackers (I like Ella’s Flats)
• TJ’s Nori Komi Furikake Japanese Seasoning

Instructions:

1. Mash the sardines in a bowl with a fork until they’re mostly smooth.
2. Add mayo, soy sauce, and lime to the bowl and mix well.
3. Spread the sardine mixture on crackers, cucumbers, or seaweed snack. Top with any toppings of your choice. The more the better IMO!

Other Sardine Recipes:

My Chipotle Lime Sardine Staple

Mediterranean White Bean and Sardine Salad

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.