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<\/p>\nSardines have become something of an \u201cit\u201d fish in recent years for their extraordinary protein and omega-3 content, along with their wealth of other nutrients.<\/p>\n
But they can be intimidating to eat because of their taste (fishy) and texture (also, fishy).<\/p>\n
That said, the benefits of sardines are so vast that it\u2019s worth introducing this nutritional powerhouse into your diet. We\u2019ll explain\u2026<\/p>\n
Sardines hail from the herring family, and\u00a0derive their name\u00a0from the Mediterranean island of Sardinia. They\u2019re\u00a0known as an oily, or fatty, fish, owing to their high levels of healthy\u00a0omega-3 fatty acids\u00a0eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).<\/p>\n
Most commonly cooked or smoked and then\u00a0canned in oil, sardines enjoyed a resurgence during the pantry-food scramble of the Covid-19 pandemic, and are considered among the world\u2019s most sustainable\u00a0animal proteins.<\/p>\n
Sardines are famously high in protein and omega-3 fatty acids \u2014 among a host of other nutrients \u2014 making them healthy as a snack or as the protein in a meal.<\/p>\n
They\u2019re also among a minority of foods that are naturally high in vitamin D. Sardines can be high in sodium, though, so those with high blood pressure should be mindful.<\/p>\n
A\u00a03.75 oz. can of sardines\u00a0contains the following:<\/p>\n
Of the most popular forms of each food,\u00a0sardines\u00a0in oil offer 32 percent more protein than\u00a0tuna canned in water. They are also higher in omega-3s, as well as a slew of other nutrients, including calcium, iron, magnesium, potassium, and zinc.<\/p>\n
Sardines are also considered a\u00a0low-mercury fish, something that\u00a0can\u2019t generally be said\u00a0about canned tuna. Ironically, the less expensive tuna option \u2014 light, or skipjack, tuna \u2014 is\u00a0lower in mercury\u00a0than its solid white,\u00a0or albacore, counterpart.<\/p>\n
Aside from their relative size, sardines and anchovies don\u2019t have all that much in common. They\u2019re completely different species, have distinctly different tastes, and are found in totally different waters.<\/p>\n
Anchovies, however, are even higher in protein\u00a0per 100 g\u00a0than sardines, and are richer in iron, magnesium, potassium, and zinc. But they also contain more than 10 times the sodium of sardines in their most common form, making them a salt bomb even for those with healthy blood pressure. That\u2019s why they\u2019re typically used sparingly (e.g. as a pizza topping).<\/p>\n
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Sardines are protein powerhouses, clocking in\u00a0at 23 g\u00a0of protein in each 3.75-oz can.\u00a0Josh Holland, a fitness coach with a focus on nutrition who has trained with Madonna, praises the sardine for its protein-rich punch.<\/p>\n
\u201cI consider them a \u2018superfood\u2019 snack because they\u2019re complete with proteins and healthy fats and they\u2019re low-carb,\u201d he says. \u201cPlus, they\u2019re convenient. I can put a container of sardines in a backpack and go hiking and, if I get hungry, I can grab that instead of having to prepare something.\u201d<\/p>\n
Sardines are well-known for their omega-3 fatty acids. These \u201cgood\u201d fats are\u00a0associated with\u00a0healthy cardiovascular function, vision, and cognition, among other perks.<\/p>\n
Few foods contain vitamin D naturally, which is why so many others, like milk and orange juice, are fortified with it. But sardines are a top-10 source of vitamin D,\u00a0according to the NIH.<\/p>\n
Vitamin D\u00a0supports bone health\u00a0by promoting calcium absorption, is associated with healthy blood pressure and heart health, and aids immune function. Sardines also provide minerals including calcium, iron, magnesium, phosphorous, potassium, and zinc.<\/p>\n
According to the FDA, sardines boast one of the lowest concentrations of mercury (a toxin) when it comes to fish. The fact that sardines are, themselves, low in mercury results in a healthier catch for us.<\/p>\n
Sardines are one of the few animals that we, as humans, can consume in their entirety. \u201cThe fact that you can get it as a whole fish and eat it one chew? You bite into it and get all the organs along the way. If you\u2019re eating salmon or tuna, you\u2019re just getting the muscle meat. With a sardine, you\u2019re also getting the organ meat,\u201d Holland adds.<\/p>\n
Kevin O\u2019Connor, a chef, author, olive oil sommelier, and forager, is an enthusiast when it comes to sardines.<\/p>\n
\u201cWhat comes to mind when I first think about the greatness of sardines has got to be the flavor,\u201d he says. \u201cThe little guys are packed with such great briny, salty, oceanic goodness that you don\u2019t get from more popular fish, like tuna. The oiliness is something to be embraced, especially knowing that that fats in sardines are good fats.\u201d<\/p>\n
He offers a recipe for beginners, one that serves to enhance the simplicity of the sardine.<\/p>\n
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\u201cPreserving sardines in extra virgin olive oil, garlic, and herbs isn\u2019t just a way for me to process my catch; it provides me with a range of healthy fats in one jar,\u201d O\u2019Connor says. \u201cOne of my favorite ways to eat sardines (or \u2018dinos\u2019 as I call them at home) is actually the same way I won over a sardine nay-sayer.\u201d<\/p>\n
\u201cWe stood there in my kitchen, late at night, and the two of us devoured the jar of dinos and a whole loaf of bread,\u201d O\u2019Connor recalls. \u201cWe only stopped after the decimation to clean the aioli and olive oil off of our hands and faces.\u201d<\/p>\n
Another option? Hiding the flavor. Holland has some advice for the newbie.<\/p>\n
And, if that doesn\u2019t work, O\u2019Connor shares a recipe for a veggie-based soup that he recommends to his clients in New York.<\/p>\n
\u201cStart with a very small amount, maybe one or two sardines instead of a whole can,\u201d he advises. \u201cThrow them into a blender with some steamed or mixed vegetables plus a bit of grass-fed butter. Butter has a nice strong taste. Maybe add some salt\/pepper and some cayenne for flavor. Make yourself a nice little soup or pur\u00e9e and you can almost never taste the sardines.\u201d<\/p>\n
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