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Recipe for Health: Sardine Sandwich With Walnut Sauce

There’s nothing fishy about the health benefits.

Sardine sandwich

Perhaps we should be casting our lines for sardines more often—and making a sardine sandwich! A study published in Clinical Nutrition found that older adults who consumed 200 grams of sardines (two cans of sardines in olive oil) a week for 12 months experienced more favorable changes in several biochemical parameters than people who ate a similar diet but without sardines.

The sardine eaters saw greater improvements in “good” cholesterol (HDL), triglyceride levels, insulin resistance and blood pressure numbers (which can lower the risk for cardiovascular disease and type 2 diabetes). The nutritional stew in the inexpensive small swimmers includes omega-3 fats, vitamin D and calcium (if you eat the ones with the bones), making this sandwich a power meal to grab hold of.

Sardine Sandwich With Walnut Sauce

1/2 C walnuts

2 T extra-virgin olive oil

2 garlic cloves, chopped

1 t smoked paprika

1 small zucchini, shredded

1 medium carrot, shredded

1/3 C flat-leaf parsley, chopped

1/3 C golden raisins

2 T cider vinegar or white wine vinegar

1/4 t salt

4 (3.75 oz) tins sardines, drained

8 slices whole-grain bread

Blend together walnuts, olive oil, 2 tablespoons of water, garlic and smoked paprika into a chunky mixture. Add more water if needed to help with blending. In a bowl, toss together zucchini, carrot, parsley, raisins, vinegar and salt; set aside for 20 minutes. Spread walnut sauce on one side of each slice of bread. Top four slices of bread, sauce side up, with an equal amount of sardines and slaw. Top with remaining bread slices, sauce side down. Makes four servings.

See also: Recipe for Health: Salmon Oat Loaf


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Matthew Kadey, MS, RD

Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.

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