How to cook Sardines step-by-step (so they actually taste good). Stick with me...

Sardines are one of the world's most nutrient bang-for-your-buck foods. They provide an incredible source of:

  • B12
  • Selenium
  • Omega-3
  • Phosphorus
  • protein
  • Vit. D
  • Calcium
  • Vit. B3
  • Iodine
  • Copper
  • Choline
  • Vit. B2

Everyone seems to be touting the great health benefits of Sardines. But how exactly do you prepare and eat them so they actually taste delicious?? (yes, I said delicious) I, too, am puzzled at how people can open a can and pop them in their mouth. Even just frying them in oil does it no justice (for me). But by one little tweak, I made these little guys totally palatable to the point that my 5-year-old fights for the last one.

So...If you are open to trying this convenient, economical and nutrient dense food, here's my favorite way to prepare them. You'll need:

  • can of sardines
  • arrowroot powder (easily found at the store or online)
  • your choice of spice
  • olive oil, palm oil, butter or coconut oil for frying

 

Step 1

Buy Sardines from a reputable source, like 'Wild Planet'. Guess what? Costco carries this brand of Sardines as does online superstore Thrive Market. Trader Joes has their own wild source as well.

 
 Good brand of sardines that is economical and clean.

Good brand of sardines that is economical and clean.

 

Step 2

This one CANNOT be overstated: YOU MUST REMOVE THE SPINE. Although it's soft and offers additional Calcium and Vit. D benefits, it's still slightly crunchy and gross (to me). Its quickly and very easily done by just slowly opening each Sardine and pulling the spine out. Again, it's super easy to do.

 It comes out easy. Don't fret.

It comes out easy. Don't fret.

Step 3

Grab a small bowl. Dump some arrowroot flour into it. Add some of your favorite spices into it. I use about 1-2 Tb per can of Sardines. Plus some salt. Mix it up and coat your Sardines into it.

 Grab your favorite spice and a dash of salt.

Grab your favorite spice and a dash of salt.

 Give it a good coat! This makes it crispy and yum.

Give it a good coat! This makes it crispy and yum.

Step 4 (final step!)

Heat a pan with some healthy oil (coconut, avocado oil, ghee...) over medium heat. Once its hot, line your dipped Sardines into it. Let them sizzle for about 5 minutes each side. Once they are nice and light brown, take them out and eat them. They are really really good. Like battered fish sticks good.

Done in less than 15 minutes.

 Paired with some veggies, this makes a nice crispy snack (The sardines are 20g protein, 8g fat, 1g carbs)

Paired with some veggies, this makes a nice crispy snack (The sardines are 20g protein, 8g fat, 1g carbs)

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