Fear Not the Fish
Catch the can-do spirit of sardines
Back in the day - and not a very long-ago day, either - fish was an inexpensive alternative to red meat.
No more. Depending on where you live, you could pay from $10 to $20 a pound, which comes to $2.50 to $5 per serving for fresh salmon or halibut. Even perch prices surpass those of lean ground beef.
Despite the cost, fish is a healthful addition to your menus. Fatty fish, such as salmon, are rich in omega-3 fatty acids that may reduce the risk of heart disease, according to medical experts.
What's a nutrition-minded cook to do?
Turn to sardines, which pack a wealth of nutrients into a little can.
Like salmon, sardines are high in beneficial fats and like any fish, sardines are low in saturated fat. In addition, sardines are rich in calcium.
The difference is the price tag.
A can of sardines, which serves one, sells for less than two bucks.
Depending on your preference you can buy sardines packed in vegetable oil, olive oil or flavored with mustard or hot sauce. Skip the more expensive, fancy boneless sardines or you'll miss out on the calcium, which is in the tender, digestible bones. A serving of sardines has as much calcium as a cup of milk.
Keep a few cans of sardines to the cupboard for a rescue entrée when you're short on time or cash or can't bring yourself to cook.
Pack sardines in pita bread and top with shredded lettuce for a quick lunch.
Arrange sardines over salad greens and sliced tomatoes for a light, wholesome dinner. Or, blend sardines with a little softened cream cheese for a wholesome vegetable dip while you're watching television.
Pair sardines with fresh spinach and scallions for a delicious main course salad for two. Add red bell peppers for crunch and finish with lemon vinaigrette dressing. You won't have to fish for compliments.
Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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