Sardines are one of my all time favorite protein sources and while you may think you wouldn’t like them, please give them a fair chance! They are incredibly nutritious and an excellent value. You will almost always find a brand on sale. I eat them straight from the can with some horseradish mustard or salsa on top. My 83 year old dad makes sardine sandwiches. They make an outrageous (and outrageously healthy) pasta sauce, a favorite of my son, Matt. My favorites are Brunswick sardines in olive oil. Every few weeks they are on sale and that’s when I stock up.
Other canned fish like tuna and salmon are also very nutritious choices and when you buy them on sale they’re a great value. Buy them packed in water otherwise they’re usually packed in soybean oil which is not your best option. With salmon, buying the wild Alaskan canned salmon is the best choice. That can be a bit pricey, however, if you happen to catch a large can on sale, you can extend that by mixing it with beans and vegetables into feeding the whole family. One of my favorite ways to make tuna is a recipe my oldest son created for himself. Mix the tuna (drained and flaked) with a can of your favorite drained beans and a 10 oz. package of thawed spinach that’s been squeezed dry. At this point you can just combine everything with a drizzle of olive oil and whatever seasoning you like (Mrs. Dash Lemon-Pepper is our favorite for this) and enjoy or just gently heat through in a frying pan. Either way it’s absolutely delicious, filling and very healthy.