fuel [ eating for life ]
Somethin’ Smells Fishy...
RECIPE AND PHOTO BY Andrew Muto
6 reasons why sardines are a superfood!
I
n a time when the term “superfood” is being connected to such items as goji, hemp, chia, and cacao (to name a few), there is a simple superfood that’s been around since Napoleon, who began canning it and feeding it to his French subjects– sardines. And for centuries they have been a dietary staple in almost every part of Europe and beyond. Here are 6 reasons why including sardines in your diet is a smart thing to do: • They are rich in protein. • hey don’t concentrate heavy metals and T contaminants like some other fish, since they’re at the bottom of the aquatic food chain, feeding solely on plankton. • hey’re a rich source of bone-building vitamin D. T T • hey’re a good source of phosphorus, an important mineral in strengthening the bone matrix. • ardines are one of the most concentrated S sources of the omega-3 fatty acids EPA and DHA at over 50 percent of the daily value for these important nutrients. • hey’re an excellent source of vitamin T B12, second only to calf’s liver.
Recipe 6 fresh whole sardines, rinsed but not cut or de-headed 1 lemon, juiced 2 cloves garlic Olive oil to drizzle Method Mix the olive oil, garlic, and lemon juice together (reserve the squeezed lemon to grill with the fish). Marinate whole sardines with half the marinades for a time. When the irons are hot, place the fish on the grill and cook 10 minutes per side. Remove and drizzle on the remaining dressing. All parts of the fish are edible (I’m not fond of the head or backbones and tail, but everything else is fair game!) A word of caution: watch for the small bones. Use leftover cooked fish as a paste, adding lemon, olive oil, and fresh thyme.?
Here’s how!
serves
3 20 minutes
july/august 2013
W W W. S W E AT R X M A G . C O M
total cook time:
68
25.Fuel_AndrewShake_SRX_JulyAug13.indd 68
7/7/13 11:53 PM