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Low carb sardine recipe – Sardines are an undervalued food and for this reason, we may ignore the amount of omega 3 they can offer us. We usually associate fatty acids with salmon, which is much more expensive and more valued than sardines. If we associate sardines with a low-carb diet, we will have two benefits: they are rich in nutrients and much cheaper than salmon.
Low carb sardine recipe | Benefits
Sardines are tiny fish with a very large nutrient profile! In fact, very few other foods contain the same amount of nutrients. Liver comes pretty close, but it’s often more feared than the humble sardine!
Real foods are often more expensive than processed foods, but sardines are a notable exception!
Source of omega-3
Omega-3s benefit the body in many ways and are well-studied for their importance in the body. For example, one can of sardines contains more than half of the recommended daily dose of omega-3s. Sardines provide EPA and DHA fats, which are beneficial for the brain, heart, and for reducing inflammation.
Many people consume large amounts of Omega-6 oils, such as vegetable oil and margarine. This can upset the balance of Omega-3 to Omega-6 fats in the body and lead to a variety of problems. Experts say that DHA and EPA are the most readily usable forms of Omega-3 for the body, and consuming them from foods like sardines and other fatty fish can help correct this ratio.
Several studies show the importance of consuming enough Omega-3 to maintain healthy cholesterol levels, for heart health, to support the brain, and for optimal fertility and hormonal balance.
Super source of selenium
Experts like Chris Kresser and Dr. Paul Jaminet explain the Importance of Selenium for Thyroid Health and adrenal glands. One theory is that too much iodine (found in processed foods) without enough selenium can be hard on the thyroid and adrenal glands. Selenium is also needed for the body's production of glutathione.
Selenium and iodine are synergistic and occur together in most natural sources, including sardines. For example, one can of sardines contains nearly the entire RDA (recommended daily allowance) of selenium and a smaller amount of iodine. This may help the body achieve a proper balance of selenium and iodine.
Bioavailable calcium and phosphorus
Sardines (even canned ones) are great because they’re one of the few animal foods we still eat, including the bones and skin. While this may make some people squeamish, these “weird parts” of the fish are packed with important vitamins and minerals, including a hefty dose of calcium from the bones. One can contains about 1/3 of the recommended daily amount of calcium in a highly absorbable form.
More and more people are having reactions to dairy products, and eating fish with bones is one way to get enough calcium without consuming dairy. With recent studies finding some scary results from calcium supplementation, sardines are a safe way to get enough.
Phosphorus is an important mineral for bone and dental health and is hard to find in food sources. Sardines are one of the best natural food sources, which is why they are often recommended for healthy skin, teeth and bones.
Increased Vitamin D
The vast majority of us are vitamin D deficient. And that number is even more dramatic when you consider optimal levels of vitamin D, not just the minimum! It’s one of the reasons why experts are calling for a change in the recommendation to avoid morning sun! Some have even gone so far as to say that we are sun deficient and that widespread vitamin D deficiency is contributing to various cancers and health problems. One can of sardines contains almost half of the recommended daily amount of vitamin D.
Rich in proteins
Sardines are a great source of protein. A 3-ounce can provides 23 grams of protein and a healthy dose of vitamins. These tiny fish are considered a very efficient food, as they contain a very high amount of vitamins, protein, and Omega-3s for the amount of calories they contain.
Low in Mercury and Other Metals
Heavy metal contamination is an understandable concern when it comes to fish consumption. Especially after the recent contamination, many people are concerned about eating fish. Fortunately, sardines are considered one of the safest fish to eat due to their small size.
Sardines eat plankton and are at the bottom of the ocean food chain. This means they contain much less mercury and other heavy metals than larger fish, such as tuna.
Sustainability
With the rise of farmed fish and overfishing, sustainability is also an issue. Fortunately, sardines are considered one of the most sustainable fish available. They are still abundant in the oceans and are not showing the same signs of extinction that many species are experiencing.
Budget Friendly
Real food costs more than the subsidized processed foods on the grocery store shelves. Sardines are one of the few surprisingly nutrient-dense foods that won’t break the bank. They can be substituted for canned tuna in almost any recipe. We make tuna and sardine salad for lunch at least once or twice a week.
Low carb sardine recipe | Ingredients
- 500 grams of cleaned sardines
- 250 grams of tomatoes
- 3 tablespoons of golden flaxseed flour
- 3 tablespoons of parsley or green stuffing
- 100 grams of parmesan cheese
- 1 Unit of Lemon
- salt
- pepper
Low carb sardine recipe | Preparation
Prepare all ingredients.
See Also:
- Low Carb Coconut Milk Stew Recipe
- Low Carb Oyster Moqueca Recipe
- Low Carb Shrimp Quiche Recipe
Blend the tomatoes in a blender and strain. Place in a container and season with salt and pepper.
In a baking dish, place half of the sardine fillets (without scales or bones) and season with salt, pepper and a few drops of lemon.
Add half of the tomato juice, the remaining sardines and season again with a few drops of lemon.
Finally, add the remaining tomato juice, finely chopped parsley, flaxseed flour and parmesan cheese. Microwave on maximum power for 5 minutes.
Serve your low carb sardine recipe in the microwave and enjoy.
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