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Dad's Sardines on Crackers with Caramelized Onions


There are many reasons to eat sardines: They're healthy, affordable, safe and sustainable, according to our Natural Medicine health tip "4 Reasons Sardines are Great — and 2 Recipes to Convince You." And according to Bastyr faculty member Becky Selengut, sardines also are quite tasty. As evidence, she shares this recipe from her 2011 book Good Fish: Sustainable Seafood Recipes from the Pacific Coast, which includes several recipes designed to convince the sardine-skeptical to reconsider.


1 can
sardines (4 ounces), canned in extra-virgin olive oil
1 tbsp
dried currants
1 tbsp
1⁄2 cup
red onion, diced
1 pinch
1 tbsp
extra-virgin olive oil
  to taste
freshly ground pepper
  to taste
Dijon mustard
2 tbsp
fresh Italian parsley, finely chopped


Get the currants drunk by floating them in the gin. Caramelize the onions by cooking them with the salt in the oil in a small saute pan over medium-high heat, until they are very soft and light brown (15 to 20 minutes). If they get dry, add a little water. Mash sardines with a fork, add the currants and onions, season generously with pepper. Eat the sardines on crackers with Dijon mustard and parsley.

Three whole sardines on a metal dish.


SourceRepublished with permission from Becky Selengut's Good Fish: Sustainable Seafood Recipes from the Pacific Coast
Prep time
5 minutes
Cooking time
20 minutes
Total time
25 minutes