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  • Don’t Be Afraid of….SARDINES!

    Monday, October 31, 2011

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    It’s Halloween and I am pondering scary foods. Some foods are, without a doubt, scary. Those that come to mind for me are tripe, the heart or brain of any (formerly) living creature, and fat-free cheese (what is in that stuff that causes it to turn into an unidentifiable mass of oily gunk when heated??). What I don’t think is scary (though it sends chills down the spine of many a mere mortal) are Brussel sprouts (YUM!), sushi, and….sardines! Why are so many people afraid of this tiny (tasty) little fish?? This is especially puzzling to me when people will happily feast on chicken ‘nuggets’, hot dogs and other over-processed foods that contain who-knows-what ingredients…that is scary.

    See…they don’t look that scary, right?


    I have enjoyed sardines since I was a little girl. Strange right? My parents and I would eat them on crackers as a healthy, affordable high-protein snack when money was tight and meals were modest. I still love sardines, though I admit I have found more sophisticated ways to serve them. One of my favorite preparations is with with eggs. There is something so decadent about the combination of the richness of the egg yolk with the oily, salty taste and texture of the sardines. And, canned sardines have come a long way! My latest favorite are the Wild Planet sardines packed in olive oil with lemon. They are sustainably caught wild fish found off the coast of California. And these are not the bony, hardly-any-meat sardines I remember as a kid. Instead they are beautiful, fresh, plump tiny fish that are big on flavor, nutrients, protein and healthy fats. When you can’t find fresh, these are a great substitute.

    So in the spirit of Halloween…and scary foods, I dare you to try this delicious and simple dish for breakfast or a light dinner. I think you might just reconsider this humble little fish…

    © 2011 Nancy Granada Kindred Kitchen

    Don’t Be Afraid of….SARDINES!

    servings: 1 | time: about 10 minutes

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    1 thick slice of hearty bakery-made sourdough bread
    Butter for the toast
    1/2 can sardines packed in oil, spine bone removed (don’t wimp out on me here, this part is really easy!)
    1 Handful of pre-washed organic salad greens and herbs mix
    1 egg


    1. Toast and butter the bread, set aside

    2. Coat a non-stick pan with non-stick spray and heat over medium

    3. Add the salad greens and herbs and saute until wilted, about 2 minutes

    4. Pile greens on top of bread

    5. Add sardine pieces to top of greens, set aside

    6. Fry an egg in the same pan to desired doneness. Season with salt (go light–remember, the sardines are salty) and pepper

    7. Place the fried egg on top of the bread and serve


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