This giveaway is now closed. Renata, commenter #3, is the winner of the gift box of BELA sardines! Congratulations, Renata!
An alternative title to this post could be “How To Make A Healthy Meal in 10 Minutes Or Less.” Because truly, this meal took about 5 minutes to make. That’s it. It’s a perfect mix of nutrient-rich vegetables and quality protein, not to mention the excellent dose of omega-3 fatty acids and calcium. The fact that the colors and flavors are so vibrant certainly doesn’t hurt matters either. It’s pleasing to the eyes and the taste buds!
This dish originated from a combination of sources. One, it was late and I didn’t have much time to prepare a meal. Two, I was about to head out of town, and didn’t have much in the way of groceries, save a few veggies (These gorgeous purple mustard greens, and a tomato) I needed to use up from my CSA share before I left. Three, I was contacted several weeks back and was asked to review these BELA Sardines. So I took this as an opportunity to compose a healthy, quick meal, and it turned out to be quite the success.
I opted to cook the mustard greens slightly to temper their spice. This left them with plenty of peppery bite, which played well with the briny capers, the sweet tomato and onion, and the bright and fresh lemon and basil. Of course, the sardines truly were the star of the show. I used the ones lightly smoked in tomato sauce (in keeping with the Mediterranean-style theme), and the slightly smoky flavor was intensely satisfying! I’d definitely make this quickie meal again.
I’m sure that many of you reading this post are stuck on the whole “sardine” thing. It seems a lot of people are turned off by the little fishes in a can. I’m here to tell you – the BELA sardines are quality stuff. If you are a sardine newbie, or if you’ve previously tried them and didn’t like them, try these. They’re fresh-tasting, and they offer several flavors (like tomato sauce or lemon) that can help ease you into the world of sardines.
After all, sardines are so good for you. They’re high in omega-3 fatty acids, vitamin D, vitamin B12, calcium, and are a great lean source of protein. Since they are a smaller fish, they’re more sustainable, and they are also lower in mercury and other contaminants. They’re also much less expensive than other omega-3-rich fish such as salmon and tuna. I love to keep a few cans stashed in my pantry for quick meals like this, or for when I’m packing my lunch at the last possible second. It gives me peace of mind knowing I have something on hand when I’m rushed that nourishes my body, rather than the typical junk food that’s so easy to reach for.
Would you be interested in winning a sampler pack of BELA Sardines? Yes? Well, today is your lucky day! I’m giving away a pack of assorted flavors to one of my readers! All you have to do is leave me a comment below telling me how you’d like to enjoy your sardines.
One winner will be chosen at random at the close of the contest, which will end at 11:59PM Saturday, October 6, 2012. Winner must be at least 18 years of age.
And now, onto the “Healthy Meal In 10 Minutes or Less” recipe!
Sardine and Wilted Mustard Greens Salad (gluten-free, dairy-free, paleo)
1 t olive oil
1 bunch mustard greens (I used these purple mustard greens, which are a tad milder than regular), chopped if desired
1/4 c thinly sliced red onion
1 t capers
Salt and pepper to taste
1 small tomato, cut into wedges
Juice of 1/2 lemon
1/2 tin BELA sardines in tomato sauce
1 T chopped fresh basil
In a large skillet, add the olive oil and heat over medium heat. Add the mustard greens, onion, and capers and saute for 2-3 minutes, or just until the greens have wilted. Season with salt and pepper. Remove from skillet and set on plate. Top with tomato and sprinkle with lemon juice. Top with sardines and garnish with basil.
What are some ways you make sure you get your dairy-free calcium? Join in the conversation over at Udi’s Gluten-Free Living Community!