That 60p tin of sardines sitting in the cupboard is set to become a trendy ingredient of choice after a new study in the BMJ concluded that replacing some of our red meat consumption with healthier “forage fish” could save up to 750,000 lives per year globally.
Forage fish are the smaller, cheaper varieties such as sardines, mackerel, anchovies and herring that serve as a food source for larger fish. They have one of the lowest carbon footprints of any animal food source with a recent study estimating that replacing 10 per cent of the world’s ruminant meat consumption with forage fish could lower global greenhouse gas emissions by up to 15 per cent. Here are five tasty ways to replace the red meat in some of your favourite dishes with healthier forage fish, with benefits for your health, your wallet and the planet.
Spaghetti Bolognese
Swap out beef mince for tinned sardines
Saving £2.32, saturated fat reduction of 6.4g per serving (based on a recipe serving 4)
This is a straightforward swap, and while a fishy Bolognese might not sound too appealing, think of it more as a marinara-style pasta dish. Instead of using the usual 500g beef mince in your favourite Bolognese recipe, simply replace it with two tins of sardines. These can be either in olive oil, brine or tomato sauce, and gently flake them into the sauce at the last minute so they stay somewhat chunky. If you want to add more texture and volume, when sautéing onions and garlic for the base of the sauce add some finely chopped mushrooms to the pan as well.
Carbonara
Swap pancetta for tinned anchovies
Saving £0.81, saturated fat reduction of 2.6g per serving (based on a recipe serving 4)
Anchovies do a great job here of bringing the earthy punch usually provided by traditional Italian cured meats such as pancetta or guanciale. Because the tinned anchovies are already cooked they don’t need to be fried off, simply place the roughly chopped anchovies in a pan with a little of the olive oil they came in and a couple of peeled and squashed cloves of garlic, and heat through gently. Mix together three large eggs with 100g finely grated pecorino or Parmesan cheese (or a mixture of both). Now remove the garlic cloves and add 350g (dry weight) of spaghetti, cooked al dente, to the pan. Remove from the heat, then gently stir in the egg and cheese mixture, being careful not to let it scramble. Top with more cheese and perhaps a squeeze of lemon juice. This will serve four.
Shepherd’s pie
Swap lamb mince for smoked mackerel
Saving £3.25, saturated fat reduction of 11g per serving (based on a recipe serving 4)
OK, what we are really talking about here is swapping shepherd’s pie for a simple fish pie, using cheaper smoked mackerel fillets than the traditional ingredients of salmon, cod and smoked haddock. Make your mash in the usual way and preheat the oven to 180C fan. Make the fishy base by sautéing a finely chopped onion in a little olive oil for 5 minutes, add a tin of chopped tomatoes and 100ml of vegetable stock. Bring to a boil then simmer for 5 minutes. Prepare the mackerel by removing the skin and flaking it into a bowl before adding to the tomato mix. Put the mix in the base of a small ovenproof dish. Top with the mash and a little grated cheese (optional) and bake in the oven until golden.
Tacos
Swap beef for tinned sardines
Saving £2.30, saturated fat reduction of 6.8g per serving (based on a recipe serving 4)
Fish tacos are a favourite of mine, but usually they are filled with some kind of deep-fried white fish. Here, tinned sardines (choose the ones in oil) do a great job instead – much cheaper and a lot less faff. To make eight tacos (enough for four people) toast eight corn tortillas in a hot frying pan and set aside. Slice up plenty of tomato, avocado and red onion. Assemble the tacos by draining the sardines and placing a sardine fillet on each one, mashing gently. Add the sliced vegetables, season with salt, pepper and a squeeze of lime juice and top with a blob of plain Greek yoghurt and some chopped coriander leaves.
The Full English
Swap bacon and sausages for kippers (smoked herring)
Saving £0.42, saturated fat reduction of 4.2g (100g kipper fillet replaces 2 sausages and 2 rashers of bacon)
You’re probably struggling to remember the last time you had a kipper, if ever, but it’s high time they made a comeback onto our breakfast plates as they are cheap, delicious and packed with omega-3 fatty acids. They can be microwaved for ease but are best when gently poached. To do this, bring a large frying pan of water to the boil, remove from the heat, add the kippers and leave in the water for about 5 minutes, then drain and serve with a squeeze of lemon over the top and some freshly ground black pepper.
Cost estimates based on prices listed online by various supermarkets
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