Sardines

Description of the fish and its meats

Sardines, also known as sardines or pilchards, are widespread throughout the Mediterranean and in the European waters of the Atlantic Ocean.

Their body, slender and compressed at the sides, is about 20 centimeters long and has a characteristic silvery color which on the back gives rise to olive-green shades with a blue band on the sides.

The sardine meat is very tender and tasty, so much so that it is the subject of intense processing and conservation. When fresh, a sardine has a delicate and pleasant, non-ammoniacal smell. The body is rigid and firm, with a brilliant appearance and close-fitting scales, the belly must not be swollen. The gills have a pinkish color, tending to red; finally, the eye must be protruding with a black pupil, not red.

Nutritional Properties

From a nutritional point of view, sardines are an excellent food. However, a good source of niacin, vitamin D, vitamin B12, phosphorus, protein, calcium and selenium are rich in cholesterol.

The latter aspect must not mislead the consumer: sardines are indeed very rich in the famous omega-three fats that protect the heart and vessels by neutralizing the negative effects of hypertriglyceridemia.

Sardines are therefore an inexpensive, tasty and healthy fish. They should be avoided only by those suffering from gout and consumed in moderation by those who, despite being healthy, are familiar with this disease. If preserved in salt they should instead be consumed in moderation by those suffering from hypertension.

During cooking of sardines it is good not to reach the high temperatures typical of frying since in these conditions the very precious omega-three fats are easily altered.

SARDINES [100 grams]	Calories	Protein	Grassi	cholesterol	Carbohydrates	Sodium
	Kcal	g	g	mg	g	mg
Sardines in oil	208	22.3	12.1	140	0	480
Fresh sardines	129	20.8	4.5	84	1.5	66

Recipe: Single dish based on Sardines

Our recipe for a complete lunch: zucchini 200 grams, fresh sardines 150 grams, pasta 100 grams, black olives 20 grams, olive oil 10 grams, parsley 5 grams.

Total calories: 711

Proteins: 45.1 g (25%)

Fats: 22.3 g (28%)

Carbohydrates: 88.1 g (46%)