Page 67 - Fall2010

are rich in calcium and other minerals, and vita- sardines are gutted with their heads removed Small fatty
mins A, D and B . They also have lower levels then steamed before canning. fish, both
3
12
of mercury and other contaminants compared to Throughout Asia, dried baby sardines called
larger fish, such as shark and tuna, because they niboshi (sometimes translated as anchovies) are fresh and
are so low on the aquatic food chain, munching consumed as snacks and traditionally used to dried, are
mostly on plankton. (See the Environmental make stock (called niboshi dashi) for miso soup. exceptionally
2
Defense Fund’s website for more details on con- In Japan, sweet and savory fried sardines called
taminants in ocean-going foods, www.edf.org). tazukuri are enjoyed for New Year’s celebrations, nourishing
A nchov ies a re and in Korea fried sar- foods because
small salty, green fish dines are flavored with they are eaten
that flourish in the At- ginger, garlic, and chili
lantic, Indian and Pacific paste. whole with
Oceans. These slender, D r ied a nchov ies the bones and
strong-tasting fish are (available on-li ne sometimes—
often gutted and salted through www.radi-
in brine, and packed in antlifecatalog.com) are even better—
oil. “Gentleman’s rel- delicious sprinkled in with the
ish,” a salty blend of a fresh green salad or heads and
anchovies, butter, herbs whirled in a chili or
and spices, was popular- sauce, and make a hu- organs.
ized in England in the British whitebait, traditionally battered and morous replacement for
early 1800s as a spread fried in hot tallow—a truly healthy fast food! the typical “fish” crack-
for sandwiches and fla- ers. Stir a handful into
vorful addition to fish cakes and croquettes. pizza sauce before slathering it on a sourdough
Throughout Europe, marinated fresh anchovies crust; no one will ever know there are little
are also still frequently found on the menu. In fishes swimming around in there! You can use
the U.S., anchovies are a well-known topping on sardines to top pizzas, blend into dressings or
pizzas and an ingredient in Caesar salad dressing dips (see recipe, page 71), season soup, or mix
and Worcestershire sauce. into a salmon salad without much alteration to
The term sardine applies to more than twen- the meal’s flavor. For the more adventurous, try a
ty varieties of small, oily, silvery saltwater fish sardine wrap or sandwich with a fun spread such
related to the herring. Their name comes from the as hummus or olive tapenade, sliced hardboiled
Italian island of Sardinia, where these fish were egg, tomato and avocado, all snuggled in a bed
one of the first to be packed in oil. Today they are of arugula or watercress.
collected from the seas of the Atlantic, Pacific, Whitebait is a term applied to young fish of
and Mediterranean. Sardines tend to travel in a variety of species, one inch or less in length.
large schools near the water’s surface and are The entire fish is eaten, including head, fins and
sold fresh (although hard to find), canned in oil gut. New Zealanders usually consume whitebait
(olive oil being the best choice) or sauce, salted, in an omelet or fried in batter. In Britain these
smoked or dried. Most commercially available sprats—usually young herring—are coated in
flour or light batter, deep fried, sprinkled with
TABLE 1. COD LIVER OIL DOSE RECOMMENDATIONS
Children age 3 months to 12 years: A dose of cod liver oil that provides about 5000 IU vitamin A and 500 IU vitamin D,
daily, obtained from about 1 teaspoon of regular cod liver oil or 1/2 teaspoon of high-vitamin cod liver oil. Use an eye
dropper or syringe for the little ones.

Children over 12 years and adults: A maintenance dose of cod liver oil that provides about 10,000 IU vitamin A and 1000
IU vitamin D daily, obtained from 2 teaspoons of regular cod liver oil or 1 teaspoon of high-vitamin cod liver oil.

Pregnant and nursing women: A dose of cod liver oil that provides about 20,000 IU vitamin A and 2000 IU vitamin D daily,
obtained from 4 teaspoons regular cod liver oil or 2 teaspoons high-vitamin cod liver oil. 16

FALL 2010 Wise Traditions 67