Anyone who has done their homework on the Mediterranean diet knows that canned fish is one of the staples you should keep in your pantry at all times. It is highly nutritious, convenient and budget-friendly.
Sardines are packed with protein, Omega 3’s, calcium , phosphorus, potassium, selenium, vitamins D, B12, just to name a few of their nutritional benefits. Because they are low in the food chain, they are low in contaminants such as mercury.
However, the taste and smell of canned sardines can be pretty strong and not to everyone’s liking. I do eat them in my salads straight out of the can, but I have also found a much better way to eat them…
Rillettes is a French term for a pâté made of minced meat or fish mixed with fat and seasonings. This recipe is inspired by my Mom’s salmon rillettes (that I will share another day if y’all behave!). While her recipe used cream cheese, I keep the fat content to a minimum by using 2% Greek yogurt and 1 tbsp olive oil.
If you don’t have a food processor, you can easily mix it by hand, it will just be a bit more chunky.
It makes a great dip with crakers or pita bread, but it is also excellent on a sandwich or in a wrap, or on top of a salad plate.
Make sardines part of your menu this week!
- Drain sardines and discard juices.
- Place sardines, Greek yogurt, shallots and lemon juice in a food processor and process until well blended. Transfer to a bowl.
- Add salt, pepper, chives and olive oil and blend with a fork.
- Refrigerate until use. Will keep 4 to 5 days in the refrigerator.