Proud Tips | understand sardine fish Nutrition Facts And Health Benefits. Sardines Nutrition Facts and a lot of Health benefits. Containing a wealth of omega-3 fatty acids, Vitamins and Minerals, sardines are essential to a Good Diet. Fresh and tinned sardines contain a host of age-defying and health-promoting fatty acids and antioxidants.

Sardines Health Benefits

Vitamins B3, B6, D, E; calcium, iodine, iron, phosphorus, potassium, SELENIUM, ZINC; OMEGA-3 ESSENTIAL FATTY ACIDS; PROTEIN

Fresh and tinned sardines contain a host of age-defying and health-promoting fatty acids and antioxidants.

Some of the most beneficial nutrients for keeping our skin looking young and radiant are omega-3 fatty acids, and sardines are an excellent source. Research suggests that they may also help to protect the skin against sun exposure and ultra-violet radiation. However, the benefits of omega- 3 fats are more than skin-deep. Several studies show that they help to make the blood less liable to clot and so reduce the risk of heart disease.

They also keep the eyes healthy and boost brain function.

Packed with protein, iron and zinc, sardines are exception­ ally rich in calcium. Being one of the few non-dairy sources of easily absorbable calcium makes them a first-rate food for athletes. Sardines are also an excellent source of Vitamin D, which is vital for healthy bones because it increases the body’s ability to absorb calcium. In addition, sardines are high in selenium, a powerful antioxidant that helps to prevent wrinkles and heart disease. Selenium is anti-carcinogenic and neutralizes toxic metals in the body.

SARDINE NUTRITION FACTS

  • ANTIVIRAL
  • ANTIOXIDANT
  • ANTI-INFLAMMATORY
  • ANTI-AGING
  • ANTI-CANCER
  • DETOXIFYING
  • BLOOD-SUGAR BALANCING
  • ENERGY-BOOSTING
  • GOOD FOR THE BRAIN
  • GOOD FOR HAIR, TEETH AND NAILS
  • GOOD FOR THE SKIN
  • GOOD FOR THE EYES
  • GOOD FOR THE HEART
  • GOOD FOR THE IMMUNE SYSTEM
  • GOOD FOR THE MUSCULOSKELETAL SYSTEM
  • GOOD FOR THE HORMONAL SYSTEM

SARDINE FISH RECIPES

GRILLED SARDINES WITH SALSA VERDE

  • 2 large onions, chopped
  • 2 garlic cloves, peeled
  • 2 large green peppers, deseeded and chopped
  • 12S ml /4fl oz/ ½ cup extra virgin olive oil
  • 50g/2oz tinned anchovies, drained
  • 2 small green chilies, deseeded
  • Juice and grated zest of 2 lemons
  • 2 tbsp capers
  • 2 large handfuls chopped basil
  • 1 large handful chopped parsley
  • 12 fresh sardines

In a saucepan, gently sauté the onion, garlic and peppers with half the oil. Put in a food processor with the anchovies, chilies, lemon juice and zest, capers and herbs and whizz into a chunky puree. Grill the sardines on foil under a hot grill for 5-7 minutes on each side. Place on a serving plate, drizzle over the salsa and serve.

JAPANESE SARDINES

  • 450g/1Ib sardines, gutted, washed and dried
  • 125ml/4fl oz/ ½ cup soy sauce
  • 4 tbsp white wine vinegar juice and zest of
  • 1 lime 1 lemongrass stalk, chopped
  • 2.5cm/1 in piece root ginger, peeled and chopped
  • 2 garlic cloves, crushed
  • 1 tsp chili powder

Arrange the sardines in a shallow dish. Mix together the remaining ingredients in a bowl and pour over the sardines. Cover and refrigerate for 3 hours. Discard the marinade and grill the sardines, turning once, for 5 minutes on each side or until the flesh flakes.

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