Meatless Monday Late Night Edition: Six Reasons to Eat Sardines (if You Plan to Eat Any Animal Protein)
After last week’s conversation, it’s pretty clear that everyone draws their dietary lines differently. But over the past decade we’ve noticed the rise of a certain trend that we call “vegans who eat fish.” What gives? On the one hand there are the convincing health (and environmental) benefits of a plant-based diet, extolled in The China Study and elsewhere. On the other, nutrition heros like Dr. Andrew Weil continue to make strong arguments for eating fish, particularly the kind high in omega-3s.
Instead of choosing, some (including Bill Clinton) have opted for the hybrid diet—a.k.a. vegans who eat fish, and preferably the sustainably sourced kind. Which takes me to sardines—a new obsession. As I mentioned last week, I’m going through a period right now where animal protein seems crucial to my health. Fish is a regular go-to, but like so many foods these days, it’s also a minefield. If it’s not mercury levels, it’s over-fishing. When it’s not over-fishing, it’s the carbon footprint of sushi.
But because I believe most things Dr. Weil says, after several false starts I have finally come around to sardines in a big way. Here’s why you may want to as well… Or have you already?
1. They’re low on toxins. Because they’re little and low on the food chain, sardines don’t contain all the scary environmental chemicals found in bigger fish.
2. They’re high in omega-3s. Good for your brain, great for your skin, proven to fight inflammation, omega-3s may be the closest thing we have to a silver bullet in the food-as-medicine world.
3. There are lots of them. In fact, according to Weil, we have twice as many sardines today as we did 100 years ago. Unfortunately, that’s because we’ve overfished their predators.
4. They contain vitamin D. Many people are vitamin D deficient, and it doesn’t occur naturally in most food. While doctors are still debating just how much we need, sardines are a healthy way to get this super-vitamin without sitting in the sun (which makes dermatologists cry).
5. They taste better than tuna. Everybody knows that fat makes things yummier, and those super-healthy fats in sardines give them a satisfying flavor that you only get from tuna when you drown it in olive oil and mayo.
6. And they stink less too! It’s true that we’ve called them “stinky sardines” in the past, but compared to canned tuna or salmon, sardines are actually the least offensive on the olfactory front.
Here’s how I do mine:
—I buy a skinless, boneless variety in olive oil (I like the one at Trader Joe’s)
—I drain them and then add a bit of Vegenaise (the soy-free one), a tsp of dijon, some chopped green onion, capers, pepper, salt, and a hit of Tabasco
—I mash that together and spread on toast, wrap it in cabbage, eat it with a cucumber, whatever’s handy and good
Have you made friends yet with this sustainable superfood? If so, when, and how do you do yours?
We have them at least once a week using this classic greek recipe: take fresh sardines (you can have their intestines cleaned) as they are with their heads and bones, just sprinkle with olive oil, lemon, salt, pepper and oregano and bake in the oven (doesn’t take long). Eat them warm with a side dish of quinoa/rice/potatoes and fresh veggies.
Glad you posted about this overlooked little wonder. My family and I have been onto the benefits of sardines for some time, so you can trust me when I advise at least giving them a try. I don’t know what I initially thought might be hiding in that little can, but I just wouldn’t give them a chance for a long time. Now, we eat them at least weekly. If you can do it, I definitely suggest including the skin and bones (just mash it all up together and you’ll never notice them) as they provide additional benefits, not least among them a bit more calcium. (I don’t know for sure what good things are in the skin, but something tells me not to lose out on what might be in there; I know from observation–and experience–that we humans have a tendency to discard things of great value without knowing it.) Finding good recipes for variety has been a challenge, so any recommendations would be really helpful.
Seven reasons: 325mg of calcium per 3 ounces of fishies.
A little mustard on toast or crackers with mine. <3 Good for leg cramps associated with reproductive issues, too. So I've heard anecdotally from my grandmother.
I just watched a documentary on overfishing that highlighted eating sardines and anchovies. I have to admit I eat more anchovies than sardines, but will definitely begin considering them. Thanks for the canned TJ’s recommendation. Someone at TJ’s also recommended the wasabe mayo. I might try that as well, (not being a vegan).
Nope. Never liked them, never will.
That being said, I don’t find the fact that “There are lots of them” convincing (what about the bycatch?) – I don’t think that solves all environmental issues (caused mainly by industrial fishing technologies). And I would never eat tuna either (let alone canned tuna), no matter how healthy it might be.
If the fact that it’s healthy to eat sth combined with the fact that said sth is there in abundance implies that we should all eat it, then we should all be snacking on insects all the time.
And I don’t even want to say that’s a bad thing, I just don’t like those double standards. If anyone wants to eat meat, poultry or fish and is ready to do the killing of the animal in question him-/herself (and to live with the environmental consequences) – go for it. I know that’s unrealistic, but I’m tired of people who would never harm an animal directly, yet have no trouble to buy products resulting from the killing someone else has done for them. And yes, “vegans who eat fish” do belong to that category.
So please, no more posts about sardines tagged with “Meatless Monday”.
Sorry, but I had to get that off my chest.
I kind of want to take @JK’s lead and rant about how the loosely used terminology bugs me. Though I’ll admit I’m somewhat guilty of that by short handing my personal label and calling myself vegan. It’s more accurate to say I eat a vegan diet on a daily basis. But anyway, on the sardine thing – maybe I’ve tried the wrong sardines (I used to get them for my dog on the advice of her vet) but they smell way more gross than tuna to me. Is it that I’d never think of getting tuna packed in oil so I’m not used to that smell? Anyway, if people are really wanting to do the vegan thing but want their omegas, go with flax.
I wonder if I could put sardines in sushi? Might be a way to get my husband to eat them…. :)
Well I found the post interesting, and I’m one of those people who’s diet consists primarily of vegetables, fruits, grains & select oils but whom also eats fish. And get this: I literally catch my own fish, I process it, and I sell it too. I feel good about supporting the sustainable community I’m involved with, and I do everything within my power to give back to the environment I harvest from.
For a little more reading on the subject matter (shameless plug), check out:
http://www.whywild.org/
Love the flavor of sardines! In Cesar salad dressing it’s the best.
Oh my goodness! What a great idea.
After following a strict vegetarian diet for 12 years, and recently having a very difficult time emotionally trying to get myself to eat salmon (so good for you!), I really get annoyed with all the diet-labelling. This might sound silly, but after a great deal of thought, I realized that part of the reason I was so reluctant to take the plunge with salmon was because I had, for so long, cateragorized myself as a “vegetarian.” Dumb! The older I get, the more irritated I am by the strict labelling–as if being a vegan makes you a better, more pure person. So while my 16 year old self would’ve rolled her eyes and gotten all red in the face over this, I am standing up to say–@JK–that I’m totally fine with vegans who eat fish. Whatever makes an indivual feel their healthiest, their most vibrant is okay with me.
Anyway, a friend of mine just recently tried to sell me on sardines. What is it about sardines that makes people scrunch up their noses (I’m guilty)? Anyhow, I’m glad you brought this up…but I’m just not there yet.
Dumb question, do sardines only come available in a can?
I like sardines.. If I decide to indulge in some sardines, it’s usually for my dinner… But every time when I’m about to open a can, my mom says: ‘You know, the whole house is going to smell bad.’ And It’s true.
Love ‘em – and here’s a favorite salad recipe:
http://www.foodandwine.com/recipes/sardine-and-celery-salad
@Elizabeth: sometimes select grocers will sell fresh sardines, or smelt, but you can find them pickled & jarred along with canned. We throw our smelt nets out right off the beach and scoop ‘em up, then pan fry them in cornmeal & sesame oil on a cast iron skillet over a fire right after we catch ‘em. So fresh and so yummy.
I always thought that today fish contains chemicals dues the chemicals that factories spill into the rivers/seas/oceans
I’ve always been one of those who have scrunched up their noses at sardines (Elizabeth). I do know that sardines do not always come in cans, but whether they are available fresh or frozen here in North America, I do not know. I’ve seen sardines on a stick, grilled and those look much more appetizing that those smelly littler critters in the cans. I’m willing to try them, but I am not all that hopeful or enthusiastic.
I do not deride anyone for his or her choice of diet. We all must do what we must to maintain, retain or regain health. Buon Appetito.
“Vegans who eat fish” are not vegans. Please let’s not water down words and change their meanings. If you are a vegan, you will not eat fish (nor wear or use animal products). If you are someone who abstains from animal products except fish, then you are a vegetarian, or if you want to be fancy, a pescetarian. You are /not/ vegan.
Following JK’s post, I would love to be able to substitute insects in my diet. I have eaten ants before and enjoyed the taste. Unfortunately it’s still taboo to eat them in a first world nation, so it’s incredibly difficult if not impossible to find any outside of gag gifts.
I had them last night! My fave sardine recipe:
In a pan cook up some onion and garlic with a smidge of olive oil and throw in some halved cherry tomatoes (as many as you like). Cook them until they are soft and messy, and then add in your sardines (trader joes, in olive oil, drained) and mush them up with the tomatoes and onion/garlic. Squeeze over that half a lemon, and throw in some parsley (if you like). Serve this up over some pasta (multigrain is what I use)- little salt and pep and you are done. I keep the other lemon half to add more to the final dish as I like it.
@Mimi – that is so cool!
I am lucky that there are some good places in my town to buy sustainable fish. It is quite expensive but I find more and more that I can’t stop thinking about the ickiness when I eat the regular grocery store kind.
I’m a meat-eater but not on a daily basis. And I like fish. But I, too, scrunch up my nose at sardines. For some reason I’ve always thought of them as the ultimate icky oily smelly fishy fish. Have I been wrong all this time???!
Hi ladies, remember me? I still read daily.
Elizabeth, I completely agree with you. It’s getting old (and rather annoying) to keep placing people in all these strict, irrelevant categories when at the end of the day people will eat whatever they choose to eat or do whatever they choose to do.
On a better note, I used to eat sardines in my home country and then I stopped when I moved here. But I remember them being very tasty and quite affordable.
I recently had a lecture in one of my natural resources classes about why everyone should eat sardines (because of reason #3–there are many of them and they are so low on the food chain that it wouldn’t be so disruptive.)
I’m an herbivore (read: vegan diet, but trying not to label myself as such because of the select group of militant vegans who can be extraordinarily judgmental of vegans who can’t or don’t live a 100% vegan lifestyle. I eat honey. Sue me. Anyways..) so I don’t plan on embarking on an anchovy diet any time soon… But I can certainly see the benefits for those who do eat fish… Both on a personal level, and ecologically speaking. I bet my professor would be very tickled to see this post.
I definitely agree with JK on this – please no more Meatless Monday posts about fish, complete with pic of dead ones.
I really want to stay out of the rhetoric on this, but for me personally, ‘vegan’ refers to a set of ethical beliefs, not just a diet. I get the idea/info behind the post, just had to say that.
For what it’s worth, I get omegas from flax, walnuts, & kelp.
Whoops.. That was supposed to say everybody should eat anchovies (according to my professor,) but that isn’t so far off from the sardines for similar or the same reasons.
Think of it as “Less-Meat Mondays”….
I’m a vegetarian who eats fish, and I use the word vegetarian, because people get really confused when you ask things like “Does this fish dish have any beef or chicken in it?”, and because the focus of my diet is vegetables and legumes and grains (and way too much cheese).
I choose to occasionally eat fish, because I did a lot of fishing growing up, because I had stockpiled about two years worth of tuna when I decided to stop eating meat and I can’t abide by waste, and because it seemed easier to find sustainable choices in fish than in land meat, just for starters. I worry a little that whatever becomes the “sustainable option” today, tomorrow becomes over-fished.
BTW, I cannot watch people eat lobster, it weirds me out…
I consider myself a flexitarian and I eat lots of sardines.. I’ve eated them my entire live and I love love love them! I eat them the old school French-Vietnamese way: soaked in vinegar (I use ACV, but my mom like rice) with sliced shallots on a baguette. So satisfying and delicious!
I love you NMDL ladies and tell any individual vaguely interested in clean cosmetics to buy your book and check out your blog. And since you began the Meatless Mondays posts, the start to my work week has been that much more exciting! I love me some veggies! But this post through me off, isn’t meatless Mondays suppose to be meatless? not meatless except for fish? I don’t want to get into the labeling of individuals because as we can see, it’s a heated debate with passionate individuals. I just feel this post would have been more appropriate if it had not been linked to a Meatless Monday heading…
Regardless thank you ladies for all you do and stir up in us :)
So this is probably a sensitive topic to a lot of people. so don’t mind me if I piss off a few people. Let me clarify a few things:
1. Meat means different things to different people. Meatless Monday is just fine talking about Sardines because someone else’s definition of meat may not include sardines. Just because this domes not match your own definition does not mean this is wrong. It is just different.
2. The definition of meat, if we want to get technical can be used to refer to the flesh of nuts and various other things. It is just a word. It is our history, culture and religion that defines the word for us. In my religion fish is not meat, it is considered parve.
3. Because the word meat is not a category with absolute boundaries (try looking it up in a couple of dictionaries) we must approach the topic with an open mind accepting of other peoples views. Vegetarians can still be vegetarians if they eat fish, because 1) they may have a different definition of vegetarian, and 2) fish may not be a meat to them.
Because of such natural differences I think dissecting this topic down to “vegans can’t eat fish” “this topic shouldn’t be under meatless monday” “vegetarians can’t eat fish” “fish is meat” are silly and arbitrary arguments. I think our time would be better spent discussing the merits of sardines.
Personally I can’t stand the taste of canned sardines and have never seen them any other way.
Why would you post about eating animals on “Meatless Mondays”???
Also, our oceans are in trouble. Mass-overfishing is causing great unbalance.
Search for videos because i’ve seen some horrifying ones of the by-products and countless seals, turtles and dolphins caught in nets, long-lines etc etc etc.
If you must eat fish, grab a pole and get it yourself and reduce mass-overfishing.
With human population approaching 10 billion, eating any animal is not sustainable.
Meat semantics. I love semantics. I also hate semantics.
Including fish in meatless monday does seem kind of asinine, because for all intents and purposes, fish is meat. Meat meat meat. Flesh of animal. Flesh – fish is flesh – it is not meatless. If you say meat is the flesh animals and still think fish are not meat, then fish must therefore not be animals, which is a falsity. They’ve got to be in one of the giant, overarching, biological, taxonomical kingdoms- animals, plants, fungi, and three kingdoms of microbes – and they certainly aren’t plants or fungi or microbes (or, I suppose, they could be from off-world, but that’s for a different internet forum). Your distant ancestors were fish – think about that – fish are your genetic cousins going back maybe a couple tens of millions of generations.
By the by, I love sardines. And they are healthy and sustainable. I’m too worried about mercury any more to eat any big predator fish (not sustainable anyways). Good thing we’re slowing down all that fossil fueled production we live on .
Do anchovies also have similar benefits?
Much later, in case anyone googles this old article. I eat an organic whole-food only vegan diet (please, lay off the labels – I’m using shorthand and you know what I mean -mostly leafy veggies, bright veggies, fruits, legumes, grains, some nuts and seeds) except for sardines. I joyously consume a tin of those a day, which takes care of everything that drives me nuts about veganism – mostly having to work too hard to get the omega 3s and D and B12s and protein. I know that those needs can be met without any animal products, but it takes too much hyper-attention to always get that right, for me. I hate supplements and they’re expensive. And I think that sardines are fantastically delicious – fat and oily and sweet and yummy. My ethical concerns re animals is the surreal hell of cruelty that factory produced meat involves, and all of the health concerns that go with that too – mass produced animal food is diabolical filth. Little fishies that swim in the sea and aren’t contaminated are OK on my food chain and I don’t feel any ideological need to argue about it. I’m 62 years old and I feel wonderful, am slim and energetic and love my food. Sardines just simplify the whole deal.