Recipe Swap: Sardines are an inexpensive, overlooked source of protein

When you are looking for an inexpensive source of protein, how many of you turn to sardines? At our church picnic last Sunday my husband won a can of sardines as a prize while playing a game with Mr. Wins-A-Lot, the game show host. Mr. Wins-A-Lot made a point to tell everyone that I could supply recipes for the use of the sardines. Be careful what you say, Mike Dumey, as it just might come true. Today I have several sardine recipes for you to try and enjoy.

Stuffed Bell Peppers

4 green bell peppers

4 slices white bread

4 small cans sardines (use less, if desired)

salt and pepper to taste

1/4 cup olive oil

2 cloves garlic, minced (optional)

Take one can sardines drained, one slice bread and combine. Stuff one bell pepper with the mixture. Season to taste with salt and pepper. Set aside and continue until all peppers are stuffed. Heat olive oil in frying pan on low heat with garlic. Place peppers in oil and brown on both side until stuffing is heated. Put hot sauce on them and enjoy.

Sicilian-Style Pasta

1 large fennel bulb (1 1/4 pounds), any fronds chopped and stalks trimmed flush with bulb and discarded

1/8 teaspoon crumbled saffron threads

1/2 cup raisins

1/2 cup dry white wine

1 medium onion, finely chopped

1 tablespoon fennel seeds, crushed

1/2 cup extra-virgin olive oil

2 (3 3/4- to 4 3/8-ounce) cans sardines in oil, drained

1 pound perciatelli or spaghetti

1/2 cup pine nuts, toasted

1/3 cup dry bread crumbs, toasted and tossed with 2 tablespoons extra-virgin olive oil and salt to taste

Finely chop fennel bulb. Combine saffron, raisins and wine in a bowl. Cook onion, fennel bulb and seeds in oil with salt to taste in a 12-inch heavy skillet over moderate heat, stirring, until fennel is tender, about 15 minutes. Add wine mixture and half of sardines, breaking sardines up with a fork, and simmer 1 minute. While sauce is cooking, cook pasta in a 6- to 8-quart pot of boiling salted water until al dente, then drain in a colander. Toss hot pasta in a bowl with fennel sauce, remaining sardines, fennel fronds, pine nuts and salt and pepper to taste. Add bread crumbs and toss again.

Sardine Pesto and Pasta

1/4 cup pine nuts (pignolia)

1 large or 2 small garlic cloves

2 cans sardines

3/4 pound spaghetti or linguine

2 tablespoons Parmesan cheese, grated

3 tablespoons olive oil

1/2 cup raisins

2 tablespoons chopped parsley

Parmesan cheese at the table

Using a mortar and pestle (blender or processor), grind the pine nuts into a smooth paste. Add sardines including the packing oils. Also add grated Parmesan cheese and olive oil and process until smooth. It should have a thick consistency. Now stir in the raisins and parsley. Serve over hot linguine or spaghetti, cooked until al dente, providing extra Parmesan cheese to be sprinkled on each serving. A green salad with black olives and onions rings is a great side dish. Serve with hot, crunchy garlic or regular bread.

Sardine Cucumber Sandwich

2 cans sardines drained

2 teaspoons horseradish

8 slices pumpernickel bread

1/2 cucumber peeled and chopped

2 tablespoons lemon juice.

Peel and chop a cucumber and mix with drained sardines. Add horseradish and lemon juice. Spread thickly on dark bread and serve with your favorite beverage.

Eastport Potatoes

5 large potatoes

4 medium onions

4 cans sardines

1/2 teaspoons salt

1/4 teaspoon pepper

2 tablespoons margarine or butter

1/2 cup light (all purpose) cream or evaporated milk

Butter a glass, ceramic or enamel 1 1/2 quart baking pan. Scrub the potatoes, then cut into long thin (1/4-inch) slices. Cut the onions in half, then in long slices. Open the sardine cans, gently place contents in a sieve, flush briefly with cold water and drain. Assemble the casserole layers. Top with small pieces of butter, then sprinkle with salt and pepper. Bake for 15 minutes as is, then remove and pour cream over all. Return to oven for 20 to 30 minutes, until potatoes test done. Serve with a vegetable to complete the meal.

Picnic Basket Salad

1 pound cooked drained and cooled pasta

1 can (3 3/4 ounces) water or oil-packed sardines, drained

Pesto Salad Dressing:

2 cups fresh basil

1/2 cup pine nuts

1/2 cup grated Parmesan cheese

3 cloves garlic, minced

3/4 cup olive oil

1/2 cup white wine vinegar

Salt and pepper to taste

Combine all of the ingredients for the pesto salad dressing in a bowl of a food processor or blender and process until well mixed, in a large bowl, combines the pasta, sardines and pesto salad dressing. Garnish with parsley and chill for 30 minutes. Keep refrigerated.

Bean Sprout Salad

2 cups bean sprouts

1 small green pepper chopped

1 small tomato seeded and chopped

1/4 cup chopped green onions

1/2 cup vegetable oil

1/2 cup white wine vinegar

2 tablespoons soy sauce

1 tablespoon hot prepared mustard

2 cans (3 3/4 ounces each) water or oil-pack sardines, drained and cut into bite sized pieces

Leaf lettuce

Combine bean sprouts, green pepper, tomato and green onion in a shallow glass pan. Combine oil, vinegar, soy sauce and mustard in a glass jar. Cover and shake well. Pour over vegetables. Cover Refrigerate 1 hour. Drain marinade. Add sardines. Serve immediately.

I hope you have gained an appreciation for sardines and look to use them in cooking when looking for a good inexpensive source of protein. Have a great week and until next time, happy cooking.

Susan McClanahan is administrator at the Cape Girardeau Senior Center. Send recipes to her at smcclanahan@semissourian.com or by mail at P.O. Box 699, Cape Girardeau, Mo. 63701. Recipes published have not been kitchen-tested by Southeast Missourian staff.