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SARDINES
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The name “sardine” is a generic term applied broadly to any of various small, soft-boned, saltwater fish, such as sprat, young pilchard, and herring. These tasty little fish are iridescent and silvery and swim in huge schools, usually near the water’s surface.  VarietiesMore than 20 varied species of small fish are sold as sardines worldwide. They are typically available in small, ready-to-use tins, but are also sold fresh. Canned sardines are sold in soy, olive, or other oil, fried or smoked, packed in mustard sauce, tomato sauce, or even salsa, and may be skinned and boned and sold as fillets, too. AvailabilityPurchase fresh sardines at a fish market when they are in season, usually on a limited basis during the summer months. Canned sardines are available in most food markets year-round. Preparation, uses, and tipsIn the United States, sardines are most commonly found salted, smoked, or canned, either in oil, tomato sauce, or mustard sauce, or pickled. Throughout Central Africa, canned sardines are frequently cooked in stews. The natural sweetness of fresh sardines pairs well with sharply flavored ingredients such as mustard or bitter greens. Canned sardines are good in sauces and salads. They can also be mashed and served on crackers or as a sandwich filling. Sardines are delicious baked, sautéed, grilled, or in a sauce. Baking Place fresh fish in a baking dish. Drizzle with a little olive oil, sprinkle with salt and lemon juice, or top with the sauce of your choice and bake at 425°F (218°C) for 10 minutes or until cooked through. Sautéing Rinse fish and blot dry. Lightly coat them with seasoned cornstarch or flour. Heat a small amount of oil in a large nonstick skillet, or spray the skillet with nonstick cooking spray. Sauté each side for 2 to 3 minutes until golden brown and cooked through. Use a flexible spatula to turn the fish—be sure to turn them gently as they are fragile. Serve with a lemon wedge. Grilling or Broiling Rich and fatty, sardines are delicious hot off the grill. Toss the sardines in a dry rub of your favorite herbs and a little salt. Either place them on a lightly oiled grill topper or in a special basket designed for grilling small fish. Grill for 4 to 5 minutes over medium heat until done, turning the fish once. Serve with lemon or a fresh tomato salsa. Sardines are also an essential ingredient in a special pasta sauce that is served to celebrate the feast of Saint Joseph. Nutritional HighlightsSardines, Atlantic, canned in oil, drained
solids with bone, 2 sardines (24g) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines. Health benefits and concernsHealth benefits and
concerns for fish and seafood |
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