Cann't face a sardine can you help?

blessings3

Need to up mine and familys uptake of oily fish but to be honest cann't look another sardine in the face any ideas? - Novice cook so nothing I have to cook with a head on please:D

sheenaf

I'm in the same boat. I'm supposed to eat oily fish to lower cholestrol but hate the stuff. I would eat haddock twice daily or cod or lemon sole but apparently this won't do. Are there any other foodstuffs that provide the same benefits as oily fish? Or should I just eat my white fish and take a supplement?

Pink.

Hi blessings3,

If you look in the cooking section of the Mega Index Thread, you'll find lots of threads on fish that should help:

Fish and other seafood:
- Fish cakes
- For stock (first and last posts)
- herring and other fish
- Raw fish bits - for stock or...?
- Salmon, tuna... others?
- Salvage a salmon
- Sardine burgers
- Smoked salmon in main course
- Squid - from frozen
- Tinned kipper fillets
- Trout
- Tuna steaks
- What should I do with cod?


Pink

Agutka

How about the yummy mackerel? That's oily right?

kittiwoz

Oily and cheap. And yummy. Hooray for mackerel.

I love herring too. I'm not sure if pickled herring counts but I don't really see why not. I love fresh herring as well. It's good coated in oats and fried then served with mustard.

I also like sprats which are dead cheap and you just grill them whole and crunch them all up with bread and butter and a couple of grilled tomatoes.

Salmon is oily to but farmed salmon is a bit dodgy health wise. Taste's good though. I top it with yoghurt and bake it wrapped in foil. You can do the same thing but top it with pesto (or indeed anything else you think would be nice with salmon).

I'm also quite partial to pilchards on toast myself. You get a can of pilchards in tomatoe sauce mash it up with some chopped onion, lemon juice and pepper, bung it on a slice of toast and stick it under the grill for a few minutes.

Dobie

Aneasy way to get the Omega 3 without eating fish (I'm vegan so this is what I do) is to use hemp seed oil or ground hemp seed. The oil is quite expensive so you wouldn't want to substitute your normal oil for it but you only need a small amount - about a dessertspoonful - to get your quota. I use it in salad dressings & drizzled on veggies. The ground hemp seed I use stirred into cereals & yoghurt - again about a dessertspoonful - you don't even know it's there so that's a REALLY painfree way of making sure you're OK.
If you like soya milk or beans they have Omega 3 & 6 too.

jamjar,

A regular meal that I do is using a large tin of sardines in tomato sauce (Morrisons, about 80p), mashed potato and some veg. Take the bones out of the sardines, put them on a shallow tray with some of the sauce, and cook them in the oven for approx 20 mins (they can be microwaved but don't go crispy on the skin). This is surprisingly tasty, and my 10 year old loves this meal.
A snack I make is using the cooked sardine, put in a sandwich with sliced onions and tomatoes. Another yummy meal.

blessings3

Thanks for all the ideas - I take lots of oils as have an autoimune problem and have found they work much better than anything from the doctor have also been breast feeding or pregnat for 8 years but do thing I skhould be getting more from my diet !

black-saturn

If you don't like the taste of oily fish you could take Omega 3 fish oil which they sell in Poundland.

Ted_Hutchinson

Dobie wrote:

Aneasy way to get the Omega 3 without eating fish (I'm vegan so this is what I do) is to use hemp seed oil or ground hemp seed. The oil is quite expensive so you wouldn't want to substitute your normal oil for it but you only need a small amount - about a dessertspoonful - to get your quota. I use it in salad dressings & drizzled on veggies. The ground hemp seed I use stirred into cereals & yoghurt - again about a dessertspoonful - you don't even know it's there so that's a REALLY painfree way of making sure you're OK.
If you like soya milk or beans they have Omega 3 & 6 too.

Linseed/flaxseed is similar to hemp but generally cheaper.
Certainly with linseed, although the oil is excellent, there is far more benefit to be obtained by eating linseed ground into meal. Linseed meal contains all the soluble and insoluble fibre that enables your digestive system to work as intended, similarly the meal contains "lignans" Flaxseed lignans have been linked to lower rates of prostate, breast cancers so by using cheap "meal" in preference to expensive "oil" you are not simply moneysaving you are actually doing much more to improve your health (antioxidant/fibre) status.

Linseed can be bought in bulk from health shops selling SUMA stuff. 5kg cost around £5.75ish and a Krups Coffee mill£14.97 from Amazon. (I use my mill for curry spices as well) The whole seed will keep for a couple of years if you put it in a mouse proof container. Once ground it starts to deteriorate so I grind a week's supply that I keep in the fridge. Adding a tablespoon to cereal, porridge is no hassle, can also be sprinkled on veg as a seasoning, incorporated into stews, casseroles, sauces, bolognese, can even be substituted for eggs/fat in cake recipes, or included in your bread recipes. The two of us have no trouble using 5kg every 6mths.

Another advantage of linseed it An adequate daily intake of ALA shifts metabolic pathway to EPA, A lot of the emphasis on omega 3 is to increase this component of the diet so that it alters the ratio of omega3<>omega 6. The metabolism of ALA and it's conversion to EPA and then the DHA is somewhat ineffecient and there is some doubt about how much ALA actually ends up as DHA however if it is also having this beneficial impact on the metabolic pathway, it's another good reason to use it.

But because of the doubts about conversion to DHA and the importance of DHA to brain function I trust no one will ditch the oily fish completely. Twice a week isn't too great a burden.

Ted_Hutchinson

black-saturn wrote:

If you don't like the taste of oily fish you could take Omega 3 fish oil which they sell in Poundland.

Do take note though of the amount of actual omega 3 in fish oil capsules. An 18p tin of Netto's sardines in Tomato sauce will contain at least 2g of omega 3.

A common amount of omega-3 fatty acids in 1000mg fish oil capsules is 0.18 grams (180mg) of EPA and 0.12 grams (120mg) of DHA.= 0.3g Omega 3
If the Poundland capsules are 500mg it would be half that amount.

Assuming they are 1000mg capsules you would need 7 of these to provide as much omega 3 as in one 18p tin of Nettos sardines.