Small Fish, Big Benefits: The Power of Sardines
Full of protein, healthy fats, nutrients, and minerals, sardines are one of my favorite easy lunches or dinners.
If you’ve never had a sardine before, I’m going to need you to have an open mind and please try one by the end of this read.
In this newsletter, you’ll find out about:
Sardines and their potential health benefits
Why sardines are amazing in so many dishes
The difference between sardines and anchovies — and why you shouldn’t be afraid of either!
I love a sardine. If you’ve never had one, you’re probably looking at this with fear and maybe even disgust. But hang with me — I promise you won’t regret it.
History Of Sardines
Sardines are small, oily fish named after the island of Sardinia, where they were abundant. They were first canned in Portugal and are still a big part of the culture there.
St. Anthony, celebrated in June, coincides with the beginning of sardine season. When Portugal celebrates St. Anthony’s Day, you’ll find copious amounts of sardines everywhere.
Portugal still accounts for almost one-third of the world’s canned sardines.
Canned Or Fresh
If you’re lucky enough to find fresh sardines, grill them with some lovely olive oil and salt.
Otherwise, canned sardines will be your go-to.
Canned sardines come in many different oils, flavors, bases, and so on. So you really aren’t stuck with one flavor.
If you try one canned brand and don’t like it, try another. There is so much variety and parity that you might not enjoy one but become obsessed with another. Many sardines tend to be mild in flavor, while some brands might be a little fishier. So you just have to crack some open and see which ones you prefer.
A favorite among many is sardines marinated in tomato sauce served with a baguette and salad.
You honestly cannot go wrong with any preparation, in my opinion.
One of my go-to’s for a quick hit of protein or a quick meal before a meeting is a tin of sardines in olive oil drizzled with homemade spicy mayo. Sometimes I’ll eat them with bread or crackers, or I’ll just eat them on their own.
If I have more time for a full meal, I’ll sauté some shallots (the best way to elevate any meal in my opinion), add some sardines and garlic, then toss with fragrant olive oil mixed with gluten-free pasta from Rummo.
I personally can’t eat tomatoes, but some roasted tomatoes would be so good in that pasta.
What’s the difference between sardines and anchovies?
Sardines are slightly larger fish than anchovies and are often preserved in olive oil to create a mild flavor. Anchovies, on the other hand, are salt-cured and a little fishier because of the curing. However, that doesn’t mean you should be fearful of anchovies. I’ll do a whole post on them, but anchovies are one of the greatest additions to many meals, adding umami and another layer of flavor.
Potential Health Benefits
I didn’t grow up on sardines. I never would have considered eating them — or any tinned fish other than tuna — if it hadn’t been for my autoimmune diagnosis.
Joint pain, a common flare for many with chronic illnesses, can be so detrimental to enjoying life. It’s kind of like when you have a cold and get congested, forgetting what it’s like to breathe through your nose easily. I forget what it’s like not to have some sort of ache or pain in a joint — whether it’s my elbow flaring up, my hands feeling like they’re exploding from the inside out even though they’re not swollen, or my neck simply hurting.
So, in came a suggestion from my doctor: try sardines.
I already supplement with omega-3 for my eyes and eat plenty of fish in my diet. But I had never tried sardines.
Sardines contain calcium, potassium, magnesium, zinc, iron, taurine, arginine and other nutrients which together modulate mild inflammation and exacerbated oxidative stress observed in cardiovascular disease and in haemodynamic dysfunction.
Do I notice less eye pain or joint pain the day after eating a tin of sardines? Maybe a bit. But regardless of whether I see an immediate benefit, the fact remains: sardines are packed full of nutrients.
Why should you care about your omega-3 levels even if you don’t have an autoimmune disease?
Well, you have a heart, and omega-3 is very critical for your heart.
I hope I’ve convinced you to crack open a tin of sardines and give this small but mighty fish a try.
Where do you get your favorite sardines from?