Eat fatty fish twice a week.
Well it’s good advise (ensure you choose sustainable options), and salmon isn’t your only choice. Mackerel, herring and sardines are also great options. I love sardines but if they aren’t you’re thing you can replace the sardines with canned or fresh, chopped salmon.
If you are vegetarian/vegan, make sure you include good sources of plant based omega 3 fats in your diet: flaxseeds, walnuts and chia seeds are great options!
Sardines are rich in calcium, protein, B12, omega-3 fatty acids and other healthy minerals. So learn to like them!
This recipe calls for roasted garlic, I usually have bulbs of roasted garlic in my fridge. Once a week or so I wrap 6-7 bulbs in foil and roast for ~30 min at 400 F. Then I just throw them in the fridge and have roasted garlic in EVERYTHING.
I spread it on crackers, top my salads and homemade pizza, mix it with roasted vegetables and grains and so on. For more on the health benefits of garlic read this article.
To decrease the cooking time for the potatoes you can microwave them for 3 min or so (per potato) before coating them in oil. Be sure to poke them a few times with a fork first.
Lemon and Garlic Sardine Baked Potatoes
– 1 large russet potato
– 1 can water packed sardines, drained
– zest of 1 small lemon
– 1 tablespoon fresh squeezed lemon juice
– 1-2 green onions, chopped
– 3 tbsp chopped fresh parsley
– 5-6 cloves roasted garlic, chopped
– 1/3 – 1/2 cup grated romano, asiago and parmesan cheese (I just bought this pre-mixed and grated)
– 2 tsp olive oil ( I used chili flavored because I had it – mmm)
– salt and pepper to taste
1. Roast the potato: I used this method, but baked it at 400 F (and roasted my weekly garlic batch at the same time!)
2. In the meantime mix the sardines (which should be at room temperature), the lemon zest, lemon juice, half the green onions, parsley, garlic, cheese, olive oil and salt and pepper to taste in a bowl
3. Once the potato is done, cut it in half and scoop out some of the insides. Mix the potato flesh with the sardine mixture and scoop half back into each potato. Top with extra cheese, green onion, salt, pepper and a squeeze of fresh lemon juice.