Paleo Sardine Dip
I wasn’t a sardine eater until I traveled to Portugal.
In Lisbon, sardines are EVERYWHERE.
- They’re on every menu.
- They’re featured front and center in the plethora of canned seafood stores.
- They’re caricatured and featured on souvenirs (you should see my sardine socks!)
Sardines are not only a popular food choice for Portuguese — they’re also an important part of the culture there.
Considering all this, why in the world wouldn’t I give them a try? Because I think they smell weird? Nope!
I’m so glad I did. I’ve found some delicious ways to enjoy them (see below) and their health benefits are plentiful.
Why Eat Sardines?
- Cost: Seafood is expensive. If you’re looking for a budget-friendly way to eat more healthy fish, consider sardines. They’re quite cheap – usually between $2.00 and $3.00 for a single can.
- Health benefits: There are myriad health benefits to sardines. Sardines are one of the greatest sources of omega 3 fatty acids in the world. They are a great source of calcium, vitamin D, vitamin B12, and selenium. Sardines are one of the most sustainable sources of fish. And since they are at the bottom of the food chain, eating mostly plankton, they are one of the lowest mercury-containing fish. This recipe is both paleo and Whole30 compliant.
How To Eat Sardines
Want to eat more sardines for their health benefits but don’t know how to get started? (That was me 4 weeks ago!)
Here are some super easy sardine recipes/serving ideas for a snack or lunch:
- Eat sardines straight out of the can with crackers and hot sauce.
- Prepare sardines like you would make a tuna salad: Add mayonnaise, salt and pepper, and chopped onion. Serve on top of salad greens or make sardine lettuce wraps.
- Mix canned sardines with avocado, tomato, and green onion. Serve with crackers or fresh veggie slices.
I like to add a bold flavor to sardines. I don’t mind how they taste on their own, but I find adding fresh lemon or hot sauce really makes them delicious.
Shopping tip: Some sardines come flavored – smoked, with lemon or with hot sauce. I’ve tried them all and I like them all. The extra flavors aren’t overwhelming.
I’d love to hear how you enjoy sardines: Will you share your ideas in the comments section, below?
- 4.4 ounce tin of sardines packed in olive oil (reserve oil)
- 1/3 cup diced English cucumber
- 1/4 cup diced red bell pepper
- 1 green onion, chopped
- 1/2 small lemon
- Piri piri (or other hot sauce), to taste
- Remove sardines from tin and place in a small bowl. Top with one spoonful (or so) of the olive oil. Break up fish with a fork.
- Gently stir in cucumbers, red bell pepper, and green onion. Squeeze juice from 1/2 lemon over the mixture, and add hot sauce to taste.
- Serve with cucumber slices and plantain chips.