Sardines

Sardines, also known as pilchards, are a small oily fish which is closely related to herring. The term sardine can be traced to 15th century England, where it was a highly sort after import coming from the Mediterranean island of Sardinia. Sardines are a highly nutritious fish rich in nutrients such as vitamin B2, B12, phosphorus, calcium and potassium. With this said, the oily nature of sardines make them an ideal source of omega 3 fatty acids. While often found in the supermarket canned, fresh sardines can be found in most gourmet fish markets. Sardines are also commonly found pickled or smoked, which helps to preserve the fish for months at a time.

Key Nutrients

Sardines provide a high amount of omega fatty acids, a positive source of triglycerides. High in vitamin and mineral content, it is also an excellent source of essential amino acids including Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine.

Health Benefits

Essential amino acids provide the necessary building blocks for protein growth and development. This tends to promote healthy tissues and reduces the risk of certain cancers.

Omega Fatty Acids – Omega fatty acids are unsaturated fatty acids which help reduce the risk of stroke and promote healthy heart and circulatory functions.

Season

Being a fish, sardines can be found in most supermarkets or seafood stores year round.

Nutrition Information

Per 100 grams:

Calories (cKal): 208
Protein (grams): 24.62
Total Fat (grams): 11.45
Carbohydrates (grams): 0
Fiber (grams): 0

Buying and Storing

When buying fresh sardines, make sure the flesh of the fish is bright in color and does not smell like ammonia or the sea. When storing at home, store the fish in a sealed container lined with paper towel for up to two days.