3 A healthier canned sardine recipe

Canned sardines have become one of the most frequently chosen ingredients if you want a fast and practical meal. Apart from being affordable and easy to find on the market, canned sardines can also be processed into a variety of delicious and healthier foods with the following recipe.

Benefits of sardines for health

Before starting the recipe, it's good to know the various goodness contained in sardines.

Perhaps many people think that canned sardines are not a healthy food. But did you know, sardines also have a lot of nutrients, which is a shame if you miss them.

You must have heard the recommendation to eat fish as a source of protein that is healthier than other meats, including sardines. Sardines are a good source of omega-3s.

Omega-3s can provide benefits for your heart health, prevent inflammatory diseases, their fatty acids can also help reduce high blood pressure. For those of you who suffer from heart disease, consumption of sardines is highly recommended.

Sardines contain lots of vitamins such as B12 and vitamin D. The combination of these two vitamins will help the body increase energy and keep bones strong.

A delicious and healthy canned sardine recipe

After knowing the various nutrients contained in sardines, here is a recipe for a processed variation of the main ingredients canned sardines plus other healthy ingredients.

1. Stir fry the sardines with carrots

Source: Cookpad

This recipe is suitable for those of you who want a slightly different sardine dish in an easy way and without the need for a lot of preparation.

The addition of chopped carrots to this sardine recipe not only adds a refreshing texture and flavor. Carrots are rich in vitamins, minerals and fiber. These vegetables are also a source of antioxidants that can help block disease-causing free radicals and cell damage in the body.

Materials needed:

• 1 can of sardines
• 1 carrot, divide into thirds, cut lengthwise
• 5 chilies, sliced ​​oblique
• 5 pieces of thinly sliced ​​cayenne pepper, if necessary
• 1 onion, sliced
• 2 garlic cloves, thinly sliced
• 2 spring onions, thinly sliced
• 1 segment of ginger, crushed
• 1 spring onion, sliced ​​oblique
• 2 tablespoons tomato sauce
• 2 tbsp chili sauce
• Salt to taste
• Enough water

How to make:

1. Heat a little oil for sauteing, add all the onions, chilies and ginger. Saute until fragrant.
2. Enter the carrots, saute again until the carrots are half cooked.
3. Add water, sardines, sauce and chives. Stir gently so that the fish is not crushed. Cook until boiling.
4. Add a pinch of salt or according to taste, stir and correct the taste.
5. Serve.

2. Sardines with tempeh

Source: Cookpad

Tempe seems inseparable from the daily diet in Indonesia. Besides being delicious, tempeh is also easy to process in various ways and fits well with other food ingredients. For one, you can cook tempeh with sardines as in this recipe.

As a soybean product, tempeh also contains isoflavones. Isoflavones are phytoestrogens that are believed to prevent cancer and also contain antioxidants. For those of you who want to maintain cholesterol levels in the body, tempeh can be the right alternative to animal products.

Here's a recipe for sardines with tempeh.

Materials needed:

• 1 can of sardines
• 1 medium sized tempeh board
• 5 green chilies, sliced ​​oblique
• 1 spring onion, sliced ​​lengthwise
• 3 garlic cloves, thinly sliced
• 4 spring onions, roughly chopped
• 3 cm ginger, crushed
• Salt and sugar to taste

How to make:

1. Cut tempeh into squares, fry until half cooked in hot oil. Drain.
2. Heat a little oil, saute garlic and onion until fragrant.
3. Add sardines, green chilies and ginger, mix well.
4. Add the tempeh and sardines, stir gently and cook until cooked.
5. Add salt and sugar to taste, mix well, taste correction.
6. Serve.

3. Spaghetti with sardines

Source: Confessions of a Chocoholic

Want something more special and different from the usual menus? This recipe for sardine creations is the answer.

To be healthier, the type of pasta to be used in this sardine recipe is a pasta made from wheat. In a serving of about 100 grams, whole wheat pasta contains 3.9 grams of fiber, more than regular pasta which contains 2.9 grams of fiber.

This type of pasta is also suitable for those of you who are on a low sugar diet. The reason is, the glycemic index in one serving is only 37. But keep in mind, don't cook the pasta too long because it will break down the starch grains into gelatin which can increase the glycemic index.

Materials needed:

• 100gr whole wheat spaghetti pasta
• 2 tomatoes, cut according to taste
• 2 shallots, finely chopped
• 2 red chilies, thinly sliced
• 1 teaspoon lemon juice, if necessary
• 1 can of sardines
• Salt and pepper to taste

How to make:

1. Boil the pasta according to the instructions on the package. Once cooked, set aside.
2. Heat a little oil in a pan, put onions, tomatoes and chilies, saute until fragrant.
3. Put the pasta in the pan, saute until evenly with the tomatoes. Add shredded sardines.
4. Add salt, pepper, and lemon juice. Taste correction.
5. Serve.

Good luck trying these canned sardines recipes at home!

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