A Houseful of Love

Full disclosure: sardines are not my favorite. I know they’re good for me, with high levels of omega-3s and oodles of micronutrients. I’ve tried to eat them scrambled into eggs or on toast. But for me, they’ve been difficult to stomach. They’re just so fishy!

That is, until I put them in bruschetta.

That was a game-changer! I actually enjoy eating them now. The bright, fresh flavors of the fresh tomatoes and basil plus the acidity of the balsamic vinegar cut through the fishiness, while the sardines themselves give the bruschetta a wonderful umami flavor.

Adding sardines to bruschetta also increases the protein, which makes it so much more satisfying. And since they’re already cooked, they’ make’re perfect for a very quick and easy healthy snack or a light lunch on the go.

It’s very similar to my tuna & tomato salad, but has a lot more omega-3s, thanks to the sardines. If I’m noticing worse “mommy-brain” than normal, you can bet I’m making this sardine bruschetta for lunch!

What are the health benefits of sardines?

Sardines are a low-mercury fish that’s especially high in omega-3 fatty acids, calcium, vitamin B12, vitamin D, and phosphorus. The omega-3s are great for cognitive health and cardiovascular health, while the calcium, vitamin D, and phosphorus support bone health. Vitamin B12 is essential for many bodily processes, but is especially known for its role in preventing anemia, protecting memory, and boosting mood & energy.

So many benefits in just one little tin of fish!

Does this sardine bruschetta taste fishy?

I don’t think this sardine bruschetta tastes particularly fishy, though it’s still noticeable. I actually find that the sardines give the bruschetta a pleasant umami flavor! The acidity of the balsamic vinegar and tomatoes really cuts the fishy flavor, which is further reduced by the olive oil and masked by the fresh basil.

So yes, you will still notice that you’re eating fish, but it’s nothing like just cracking open a can of sardines and diving in!

How long does sardine bruschetta keep for?

This sardine bruschetta is best enjoyed immediately after its made because fresh basil degrades quickly when refrigerated. However, if you prepare the rest of it and leave the basil out to simply add when serving, it’s good for 2-3 days in the fridge.

Ingredients

• 10oz fresh tomatoes, chopped – any variety will do, though fresh tomatoes from the garden or farmer’s market is best, if you can. I used a mix of Stupice (more acidic) and Super Italian Paste (sweeter) tomatoes.
• A handful of fresh basil leaves (about 10-15 large leaves), chopped – it must be fresh basil; dried simply doesn’t have the same flavor! I really recommend growing your own, even in a pot on a sunny windowsill, since a whole packet of seeds costs about the same as a package of fresh basil from the store.
• 2 cans sardines – I like the ones packed in water, but the ones packed in olive oil are good too!
• 3 cloves garlic, minced
• 1 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar – if your tomatoes aren’t particularly acidic, you may need to add a bit more!
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

Step 1: Combine all ingredients in a glass mixing bowl and gently stir to combine. (Note: if not serving immediately, omit the basil. Add it when serving to prevent it from turning black and losing flavor in the fridge)

Step 2: Taste and add more balsamic vinegar if the flavor is still too fishy. Enjoy immediately!

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Nutrition Facts

Amount Per Serving
Calories: 352 kcal
Fat: 21g
Total Carbohydrates: 8g
Fiber: 2g
Protein: 31g

The nutrition data provided here is for informational only and is only an estimate based on an online nutrition calculator. It cannot be verified or guaranteed, and should not be used in the treatment of medical conditions. It should not be considered a substitute for a professional nutritionist’s advice This data should be interpreted and used at your own risk.