natural kitchen BY ELISA BOSLEY | RECIPE BY ALAN ROETTINGER
Sardines
SARDINE SALAD WITH FETA AND OLIVES
T ese little fi sh rank high among overlooked health foods. A member of the herring family, sardines are chock-full of heart-healthy omega-3 fatty acids and vitamin B12; canned sardines’ soft, edible bones provide vitamin D and calcium, too. T ey’re also an economical and sustainable seafood pick. Purchase canned sardines packed in water, olive oil, or fl avored with herbs, tomatoes, mustard, or other enhancements.
Pizza. For an anchovy alternative, layer sliced or whole canned, drained sardines atop a pizza crust with marinara sauce, slivered garlic, chopped red onion, capers, and red pepper fl akes. Bake until heated through.
Appetizer. Heat canned diced tomatoes with drained and chopped sardines, some of the sardines’ fl avored oil, minced garlic, Italian herbs, a dash of balsamic vinegar, and a squeeze of lemon. Mound on toasted baguette slices and sprinkle with shaved fennel or parsley.
Sandwich.Mix drained, fl aked sardines with fi nely chopped red onion and Dijon mustard. Spread on bread and broil until hot; top with sliced avocado or tomato.
Grate zest from 1 lemon into a small bowl. Squeeze 2 tablespoons lemon juice into bowl and add 2 tablespoons balsamic vinegar, 2 tablespoons extra-virgin olive oil, 2 tablespoons fl axseed oil, ¼ teaspoon sea salt, and ¼ teaspoon ground pepper. Whisk until emulsifi ed. Combine 5 ounces baby kale or frisée (or a combination) and 1 bunch scallions, diagonally sliced, in a large bowl. Add half of the dressing and toss thoroughly. Divide salad among four plates. Drain and halve lengthwise 8 canned sardines; remove spines. Place over salads, skin side up. Arrange feta cheese slices (three per plate) and green Castelvetrano olives (fi ve per plate) around edges. Serves 4.
PER SERVING: 300 cal, 24g fat (10g mono, 7g poly, 7g sat), 59mg chol, 12g protein, 11g carb, 3g fi ber, 670mg sodium
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deliciousliving.com | february 2013
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