In my Nutrition class a couple weeks ago, we discussed at length about the benefits of omega-3 fatty acids, specifically found in fish oils.

The best fishes for omega-3s consumption are the SMASH fishes: Salmon, Mackerel, Anchovy, Sardines, and Herring. Sardines and anchovies are my favorites of the SMASH for five reasons: high in omega-3s & protein, sustainable (smaller fishes are the least burdensome on the environment), less toxic (small fish are vegetarian; don't concentrate toxins like mercury and other ocean pollutants), cheap (only $1-3 a can) and easy to store & prepare (come in cans that can store for a longtime; don't even need to be cooked). However, most people don't like these fish. If they sound unappealing, I have some tips to easily "hide" them in your meals.

First up: Anchovies. Tony's favorite. He loves them on pizza.

Caesar Salad Dressing
Pictured to the right, my dressing on romaine with homemade croutons.
  • 2 anchovy fillets
  • 2 cloves of garlic
  • 4 olives, pits removed
  • 1 teaspoon Dijon mustard
  • 2 teaspoons lemon juice
  • 1 teaspoon soy sauce
  • 2 tablespoons mayonnaise or tahini
  • 1 tablespoon parmigiano cheese (opt)
  • 1/4 cup extra virgin olive oil
  • Good pinch of black pepper

Pour over Romaine lettuce. Gently toss with croutons and more parmigiano/nutritional yeast.


Next up, sardines. If you mix them with the right ingredients, they taste just like tuna salad, only better for you!

Sardine Salad Pictured to the right is the salad served with blue corn chips and sweet potato black bean hash.

  • 1 can sardines
  • 1 tablespoon Dijon mustard
  • 1 tablespoon curry powder
  • 2 tablespoons mayonnaise or tahini
  • 1 teaspoon maple syrup
  • Good pinch each of sea salt and black pepper
  • 2 carrots, chopped finely
  • 2 celery stalks, chopped finely
  • 1 onion, chopped finely (only if you like raw onion!)

Mash up the sardines with the other ingredients, then stir in the chopped veggies. Serve with crackers/tortillas, stuff the filling in a wrap/pita, or pack onto a sandwich.


  1. Hello Amy..Grammie really likes sardines .Grandad doesnt .Think i will try your salad .Hope you and Tony are having a good day.Bye dear love Grammie'..

  2. Oh Tony's anchovy pizza ;)

    It's funny, I love fish but totally prefer the other three.

    Maybe once you cook that "NS" Mackerel and Herring it'll make a differnce in your preferences?

    Viva NS seafood!



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