Sardines (Sardinops sagax caerulea)
SNACK ATTACK!
Did you know … Saint Anthony’s Day in Lisbon, Portugal is one of the most popular festival days of the year? People take to the streets, where grilled sardines are the snack of choice.
What’s the Story?
There are more than twenty species of sardines sold worldwide. The definition of sardines is somewhat vague and can refer to any number of small fish, but typically the ones sold in the United States are either sprats or herring. Much of the world supply of sardines is used as bait to catch larger fish.
A Serving of Food Lore …
In the nineteenth century, Napoleon realized the need to preserve food, and thus the first sardine was preserved in oil or tomato sauce. They used to be abundant off the coast of Sardinia, a Mediterranean island, and that’s how they got their name. Sardines are also known as Atlantic or sea herring or pilchards.
Where Do Sardines Come From?
Sardines are found throughout the oceans of the world. Many of the fresh and tinned sardines come from Portugal.
Why Should I Eat Sardines?
Sardines are coldwater fish that are good sources of omega-3 fatty acids, protein and calcium (due to the small bones in the fish). A 3oz/75g serving supplies just as much calcium as a glass of milk—300 milligrams!
Home Remedies
Sardines are a good source of omega-3 fatty acids, which have been linked to alleviating depression.
Throw Me a Lifesaver!
HEART HEALTH: An animal study found that feeding sardines that were tinned in olive oil to rats with high cholesterol was more effective at normalizing cholesterol than giving rats pure fish oil alone.
BREAST MILK ENHANCEMENT OF OMEGA-3 FATS: Results of a study of thirty-one nursing mothers found that those who consumed 100 grams of sardines two or three times a week had a significant increase in the omega-3 fat content of breast milk.
Tips on Using Sardines
SELECTION AND STORAGE:
• Buy fresh sardines from a fish market when available—they’re delicious!
• Look for firm flesh and clear bright eyes.
• Rinse fresh sardines and place in a sealed container in a single layer and covered with damp paper towels. Store the container in the refrigerator.
• For tinned sardines, look for a sell-by date and use within that time.
PREPARATION AND SERVING SUGGESTIONS:
• For grilling fresh sardines, have the sardines scaled and gutted but leave the bones in.
• Drain the oil from tinned sardines before using.
• Add sardines to your toast, cover with grated Swiss cheese, and place in a hot oven.
• In a frying pan, heat olive oil, onion, garlic and sardines that are tinned in tomato sauce, until they are heated through, and add to your favourite cooked pasta.
Adapted from www.cooks.com
Servings: 2 • Prep and cooking time: 15 minutes.
This recipe contains five powerhouse foods.
INGREDIENTS:
1 teaspoon canola-based mayonnaise
2 slices whole-grain toast
6 sardines, olive oil–packed, drained
2 teaspoons capers, drained
¼ teaspoon freshly ground black pepper
1 clove garlic, minced
2 teaspoons chopped red onion
Wedge of fresh lemon
DIRECTIONS:
Spread mayonnaise on one side of each slice of toast. Mash 3 sardines onto each slice. Sprinkle on capers, chopped onion, lemon juice, pepper and garlic. Toast until browned under grill or in toaster oven.
BREAK IT DOWN …
Calories: 159; Total fat: 7g; Saturated fat: 1g; Cholesterol: 52mg; Sodium: 407mg; Total carbs: 15g; Fibre: 2g; Sugar: 2g; Protein: 12g.