Sardines

Health benefits

Promote heart health

Sardines are among the most concentrated dietary sources of the omega-3 fatty acids EPA and DHA. A 3.25-ounce can contains over 50% of the daily value for omega-3s, which have been associated with lower triglycerides and cholesterol in clinical studies. Sardines also provide 338% DV of vitamin B12 per serving. B12 is a cofactor in the conversion of homocysteine to methionine; elevated homocysteine levels are an independent risk factor for atherosclerosis because this amino acid can damage arterial endothelium.

Bone mineral support

Sardines provide 44% DV of vitamin D per serving, a nutrient that increases intestinal calcium absorption. They also supply 64% DV of phosphorus, a mineral that forms hydroxyapatite crystals in the bone matrix together with calcium. The calcium content itself reaches 35% DV per serving because the soft, edible bones are consumed along with the flesh. B12 adds further relevance: elevated homocysteine (which B12 helps metabolize) is associated with reduced bone mineral density.

Vitamin D and cell regulation

Vitamin D, in its active form calcitriol, participates in the regulation of cell cycling. Ongoing epidemiological research is examining whether adequate vitamin D intake from food sources like sardines correlates with lower incidence of certain cancers, though clinical evidence remains mixed.

Protein content

A 3.2-oz serving of sardines delivers 22.3 g protein (45% DV). The amino acid profile supports muscle protein synthesis, immune function (immunoglobulin production), and oxygen transport (hemoglobin formation).

Description

Sardines are named after Sardinia, the Italian island where large schools of these fish were once found. While sardines are delightful enjoyed fresh, they are most commonly found canned, since they are so perishable. With growing concern over the health of the seas, people are turning to sardines since they are at the bottom of the aquatic food chain, feeding solely on plankton, and therefore do not concentrate heavy metals, such as mercury, and contaminants as do some other fish.

While there are six different types of species of sardines belong to the Clupeidae family, more than 20 varieties of fish are sold as sardines throughout the world. What these fish share in common is that they are small, saltwater, oily-rich, silvery fish that are soft-boned. In the United States, sardines actually refers to a small herring, and adult sardines are known as pilchards, a name that is commonly used in other parts of the world. Sardines are abundant in the seas of the Atlantic, Pacific and Mediterranean with Spain, Portugal, France, and Norway being the leading producers of canned sardines.

History

Sardines date back to time immemorial, but it was the emperor Napoleon Bonaparte who helped to popularize these little fish by initiating the canning of sardines, the first fish ever to be canned, in order to feed the citizens of the land over which he presided. Extremely popular in the United States in the 20th century, sardines are now making a comeback as people realize that they are an incredibly rich source of omega-3 fatty acids and vitamin D and that, because they are small fish at the bottom of the food chain, they are not as likely to contain concentrated amounts of contaminants such as mercury and PCBs.

How to select and store

Canned sardines packed in olive oil are preferable to those in soybean oil. Those concerned about their intake of fat may want to choose sardines packed in water. Look at the expiration date on the package to ensure that they are still fresh.

If you are purchasing fresh sardines, look for ones that smell fresh, are firm to the touch, and have bright eyes and shiny skin.

Pacific sardines are featured on the Super Green List of the Monterey Bay Aquarium Seafood Watch. To receive this designation, a fish or shellfish must be among the program’s “Best Choices” for sustainability, provide at least 250 mg of omega-3s in an 8-ounce serving, and contain low levels of mercury (less than 216 ppb) and PCBs (less than 11 ppb).

Canned sardines can be stored in the kitchen cupboard, ideally one that is cool and not exposed to excessive heat. They have a long storage life; check the package for the expiration date so you know when you should use it by. Turn the can every now and then to ensure that all parts of the sardines are exposed to the oil or liquid in which they are packed; this will help keep them well-moistened. Unused portions of opened sardine cans should be refrigerated.

Fresh sardines are very perishable and normal refrigerator temperatures of 36-40F (2-4C) do not inhibit the enzymatic activity that causes them to spoil; they are best when stored at 28-32F (-2-0C). To store the fresh sardines, remove them from the store packaging, rinse them and place them in a plastic storage bag as soon as you bring them home from the market. Place in a large bowl and cover with ice cubes or ice packs to reduce the temperature of the fish. Remember to drain off the melted water and replenish the ice as necessary. Although fresh sardines will keep for a few days using this method, we recommend using the sardines as soon as possible, within a day or two. Don’t forget that fish not only starts to smell but will dry out or become slimy if not stored correctly.

Tips for preparing and cooking

Tips for Preparing Sardines

Canned sardines require minimal preparation. For canned sardines packed in oil, gently rinse them under water to remove excess oil before serving. Fresh sardines need to be gutted and rinsed under cold running water.

How to enjoy

Serving ideas

• Sprinkle sardines with lemon juice and extra virgin olive oil.
• Combine sardines with chopped onion, olives, or fennel.
• Top sardines with chopped tomatoes and basil, oregano, or rosemary.
• Balsamic vinegar gives sardines a nice zing.
• Make a sauce with extra virgin olive oil, lemon juice, pressed garlic, Dijon mustard, and salt and pepper. Serve over sardines.

Individual concerns

Sardines and food allergies

Fish, such as sardines, are among the eight food types considered to be major food allergens in the U.S., requiring identification on food labels. For helpful information about this topic, please see our article, An Overview of Adverse Food Reactions.

Nutritional profile

3.2 oz (90.72g) at 189 calories provides vitamin B12 (338% DV), selenium (87% DV), omega 3 fatty acids (86.7% DV), tryptophan (78.1% DV), phosphorus (64% DV), omega-3 fats (61% DV), protein (45% DV), vitamin D (44% DV), calcium (35% DV), vitamin B3 (30% DV), iodine (24% DV), copper (19% DV), vitamin B6 (pyridoxine) (19% DV), vitamin B2 (16% DV), choline (16% DV).