Sardine: benefits and harm to the body

People are used to seeing canned sardines on store shelves. Many people know about this fish, but not everyone knows that under the word "sardine" several varieties are hidden.

What does sardine look like and where is it found?

This is a small commercial fish from the herring family. The body is oblong, oblate on the sides, its length rarely exceeds 25 cm. The sardine has a silver color, which is replaced by a greenish tint on the back. The fish moves in large schools, which allows it to protect themselves from predators. On the back there are barely noticeable dark spots, the caudal fin looks like wings. The fish got its name from the island of Sardinia, where it was first caught.

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Sardines are several types of fish:

1. European sardine (ordinary). The body is slightly elongated, the belly has a rounded shape and is covered with scales of different sizes. It is decorated with dark spots, which are located in several rows. The main habitat is the Black, Mediterranean and Aral Seas. Also found on the coast of the Atlantic Ocean, in its northern part.
2. Sardinella This genus includes more than 20 species of fish. A characteristic difference from the European variety is the absence of dark spots on the back. They live in the Pacific and Indian Ocean, the Black and Mediterranean Sea, as well as in the waters in western Africa.
3. Sardinops. The genus consists of 5 species of fish: Far Eastern (found on the eastern coast of the Russian Federation, as well as off the coast of Japan and China), Australian (lives near Australia and New Zealand), Peruvian (found on the coast of Peru), African (distributed in the waters of South Africa) and Californian (lives in the Pacific Ocean from the shores of Canada to Mexico). The body length of the fish can reach 30 cm. As in the European variety, small black spots are present on the back. They differ from other types of fish in a large mouth.

What is the difference between sardine

There are so many kinds of fish on the shelves that it’s easy to get confused. Most often, saury is confused with sardine, and sardinella and ivasi are considered separate species.

From saury

People often confuse sardines with saury, but these are completely different fish. Saira belongs to the genus of macroleschukov. Her body is elongated, can reach 40 cm in length. The muzzle is elongated and pointed at the end. On the sides of the body is painted silver, on top - in dark green.

From sardinella

Sardine is a generic name for certain commercial fish from the herring family. And sardinella is one of the varieties of this genus. It differs from the European sardine in its habitat (she prefers warm waters), and in size (the length of her body can reach 30–35 cm).

From ivashi

Iwashi is the Japanese name for the Far Eastern sardine. She is often confused with herring, but this is not strange, since she also belongs to the herring family. It lives in the waters off the coast of Japan, China and the eastern coast of Russia.

Composition and calorie content

The calorie content of sardines per 100 g is 160–170 kcal. The same amount of product contains 20 g of protein and 9.5-10 g of fat. The fish contains a large number of microelements that are necessary for the normal functioning of the body:

1. Calcium. It is an indispensable building material in the body. He is responsible for the formation of inert tissue and helps to strengthen it. The lack of this element can lead to brittle bones.
2. Phosphorus. Responsible for normal kidney function. Helps to remove toxins and toxins from the body. Tidies up the metabolism, plays an important role in maintaining tooth enamel. Phosphorus also improves the absorption of vitamin B.
3. Fluorine. Strengthens tooth enamel and does not allow bacteria to develop on it. In addition, it increases protective functions, is a stimulant of hematopoiesis and is able to remove heavy metals from the body.
4. Magnesium. This element is not capable of being produced by the human body and must come from outside. Magnesium plays an important role in providing energy. The lack of this element is the cause of fatigue. It is also important for the cardiovascular system.
5. Zinc. Lowers blood glucose and is a preventative measure for diabetes. Strengthens the immune system and increases the protective functions of the body during the illness. It is one of the most powerful antioxidants. Zinc is also responsible for maintaining healthy hair and skin.
6. Sodium. It tidies up the water-salt balance, takes an active part in the production of gastric juice, and has a vasodilating property.
7. Coenzyme Q10. It has a general strengthening effect, it is important for the cardiovascular system and pancreas.
8. Vitamins A. It stimulates collagen synthesis, due to which it helps to keep the skin young and healthy, eliminating small wrinkles. It also has the ability to improve vision, strengthens the immune system.
9. Vitamins of group B. They are able to strengthen the immune system and respiratory system, improve memory, metabolism, help with some skin diseases, regulate blood formation, take part in protein synthesis.
10. Vitamin C. Strengthens the immune system, has a positive effect on the nervous system. It is a powerful antioxidant that can remove toxins from the body. It also has the ability to strengthen blood vessels and resist viruses.

In addition, fish is rich in other antioxidants and omega-3 and omega-6 acids.

Useful properties of sardines

The combination of so many beneficial elements and vitamins makes sardine an incredibly healthy product.

For women

The components that make up the fish are able to maintain healthy skin and hair. They nourish and nourish skin cells, preventing its aging. Zinc strengthens hair roots, preventing them from falling out, and also returns lost shine and volume. Calcium provides healthy nails.

In addition, eating sardines reduces the risk of heart disease. Fatty acids and B vitamins are the prevention of atherosclerosis and reduce the risk of stroke. The composition also contains elements that can strengthen the walls of blood vessels. Eating fish allows you to turn glucose into energy.

For men

Men appreciate the sardine for its ability to quickly saturate the body. Having eaten a little of this fish for lunch, you can forget about the feeling of hunger for a long time. Fatty acids can relieve inflammatory processes in the body. Sardine is good for the heart and strengthens blood vessels.

During pregnancy

Pregnancy imposes serious restrictions on the diet of women. During this period, it is forbidden to eat some types of fish, but sardine is not included in this list. On the contrary, it will be useful, but if properly cooked. Dried and salted fish still have to be excluded from the diet.

Sardine contains calcium and phosphorus, which ensure the normal development and formation of bone tissue in the fetus. The lack of these elements can cause the development of pathologies. The elements that make up the fish are also able to normalize the water-salt balance, which will get rid of edema.

When breastfeeding

In the first 2 months it is not recommended to include fish in the diet. Then you can gradually eat fish, starting with low-fat species. Boiled or baked sardine is recommended to be consumed no more than 1 time per week.Such cooking methods allow you to save in fish the maximum amount of nutrients that will enter the child’s body along with mother’s milk.

For children

Fish will be especially useful for children in the cold season, when there is a high probability of catching a cold. It is rich in elements that improve the immune system and increase the body's resistance to viruses. Since sardine is a saltwater fish, eating it helps reduce the risk of vision problems. Fatty acids have a positive effect on the nervous system, improve brain function and memory.

When losing weight

The fish contains many components that allow you to saturate the body for a long time. It contains a small amount of calories, as well as many vitamins and elements that are necessary during diets. Sardine is low in calories and rich in protein, which is why it is included in the diet of many athletes. Therefore, fish is very useful for people who want to lose extra pounds.

The benefits and harms of canned sardines

In canned form, sardines can be found in any store or supermarket. This is one of the most popular foods. Preservation allows you to save it as long as possible without loss of taste and useful properties. It contains a large amount of protein, which is absorbed by the body better than protein from meat.

Canned sardine can moisturize the skin, improve the functioning of the nervous system, and reduces the risk of diabetes. In addition, it strengthens the immune system, increases the speed of hair growth, protects the eyes from various diseases. Such a fish helps fight premature skin aging, strengthens blood vessels and improves blood circulation.

Unsaturated fats, which are part of the composition, contribute to the removal of cholesterol from the body, help with inflammatory processes in the joints, improve memory and brain function.

It may seem that this is an extremely useful product, but, despite the low calorie content of canned sardines (220 kcal), it can cause excess weight. The fact is that it contains a large amount of fat, so canned foods are not recommended to be consumed more often 3-4 times a week. People who are on a diet also need to use it very carefully.

Daily use of canned sardines can lead to kidney disease and metabolic disorders, causing deposition of salts in the joints. Also, if you use canned food every day, there is a risk of developing an allergic reaction, as there are some substances that are considered allergens in the fish.

Before use, it is also advisable to consult your doctor, as sometimes there is an individual intolerance to some components.

How to make at home

Of course, it is easier to buy ready-made canned food, but if prepared independently, they will be much tastier. In addition, the process is simple and does not require special skills.

To make canned food you will need:

• 1 kg of fresh sardine;
• 2 large onions;
• 1/2 teaspoon of citric acid;
• 1/2 cup sunflower oil;
• spices for fish;
• Bay leaf;
• sweet pea;
• 1.5–2 teaspoons layers.

Remove the fish from the refrigerator, clean it, remove the entrails and rinse thoroughly under cold water. Then cut off the head and tail, divide the remaining carcass into equal parts. Then put the fish in a deep bowl and sprinkle with salt on top, mix thoroughly with your hands and leave for 60 minutes. Then sterilize one jar and put bay leaf, pepper and fish on its bottom. Pieces of sardine are important to lay tight. Put the fish in such a way that about 5 cm of free space is left on top of the can. Next pour vegetable oil on top. Boil the lid from the jar and dry well, then tighten the jar.

Then you need to take a pan, put a towel folded several times on its bottom, put a jar and pour water to the level of the fish. Then, over low heat, bring the fish to a boil and leave to cook for 4 hours. Turn off the stove and let the fish cool directly in the water.It remains only to pull out of the water and wipe.

Harm and contraindications

When using this product, one should not forget about contraindications. If used improperly, this fish can be harmful.

1. First of all, it is forbidden to eat fish for allergy sufferers and people with individual intolerance. If any allergy symptoms occur, stop using the product.
2. Exclude fish from the diet and people need to be overweight. The main limitation concerns canned and salted sardines. You can usually eat boiled fish or baked, but it is better to consult a doctor.
3. With hypertension, you also have to forget about this treat.
4. For diseases of the gastrointestinal tract, it is recommended to use only fish stewed in tomato.

Excessive fish consumption can lead to overweight problems. It also contains purines, which can accumulate in the body and lead to kidney disease and the development of gout, so it is recommended to eat fish no more than 2-3 times a week.

How to choose and store

Fresh fish is pretty easy to pick. First of all, you need to pay attention to the appearance of the sardine. High-quality fish has a silver color on the sides and dark green on the back. It should not have any physical damage. If you press on the fresh carcass, the dent will immediately disappear. Eyes must be clean. You also need to pay attention to the smell. Fresh products should not contain a pronounced fish smell, it smells of the sea and freshness. Sardine gills should be pinkish in color.

The choice of canned food is a little more complicated. Such fish are sold both in cans and in transparent packaging. The second option is preferable, because you can see the quality of the fish. In a can, it is not possible to evaluate the sardine. In addition, unscrupulous firms can sell other fish in tin cans under the guise of sardines.

If there is still no choice, then you need to study the bank more carefully. The container itself should be intact, without dents or scratches. You also need to evaluate packaging from an aesthetic point of view. She must be holistic and tidy. If it is poorly fixed, leaves traces of paint on the hand or easily breaks, it is better to pay attention to sardines from another manufacturer, since normal plants are equipped with high-quality, finely tuned equipment, which does not allow such errors.

It is also important to pay attention to the expiration date. It is usually indicated at the top or bottom of the jar. In addition to the expiration date, the product packaging date is indicated there, an abbreviation of the product range is located next to it, it must necessarily correspond to the content. You can break the code using your smartphone.

If the assortment code is not indicated at all, you should refuse to buy fish, since this is a gross violation of the law, and the products are most likely made in clandestine.

Sardine is rarely found fresh in stores, as it quickly deteriorates. Fresh fish can be stored in the refrigerator for no more than 4-5 days, if placed in a container with ice. For longer storage, carcasses need to be cleaned, washed and put in the freezer.

Storage conditions for canned food are indicated on the packaging. Usually they can be kept for up to 2 years at a temperature of 1 to 7 degrees. It is advisable to immediately use open jars for food, but they can be stored for 2-3 days if transferred to glass or plastic containers.

Sometimes jars of canned food are smeared with petroleum jelly, you do not need to wipe it, because this way they lie much longer. It is advisable to store canned food separately so that they do not touch each other and other products. Even slight scratches on the surface can cause corrosion.

How to cook sardine tasty: recipes

Given the popularity of fish, there are a large number of recipes for its preparation. Culinary masters can cook it in many ways.

In the oven

Oven-baked sardine is the perfect meal for dieters.It turns out non-greasy, unlike cooked in a pan or canned food. With this method of cooking, the fish remains juicy and without any problems is separated from the bones. This is an ideal dish for a festive table.

The following ingredients will be required:

• several medium-sized sardines;
• garlic to taste;
• lemon;
• 1 tbsp. a spoonful of vegetable oil;
• salt / pepper to taste;
• greens / herbs to taste.

First you need to clean the fish, remove the entrails and rinse well. Heads should not be cut off, but it is better to pull out the gills. Then mix salt, lemon peel, pepper, herbs and other spices and grind thoroughly with a mortar. Then squeeze out all the garlic here, add lemon juice, vegetable oil and mix everything again.

Put the fish on a baking sheet, previously lubricating it with the resulting sauce. Additionally, you can decorate the fish with lemon slices and sprigs of greens. Preheat the oven to a temperature of 200 degrees. Bake until cooked. This usually takes 20–25 minutes. Next, transfer the dish to a clean container, replace the greens with fresh and serve. Very good fish comes with baked potatoes.

In the pan

Sardines fried in a pan will be a great appetizer. They can be served with a side dish, for example, they go well with rice. But you can also make sandwiches out of them.

For cooking, you need the following ingredients:

• 8-10 pieces of small sardines;
• salt / spices to taste;
• 1-2 tbsp. tablespoons of olive oil;
• garlic;
• lemon;
• vegetable oil.

The fish must be cleaned, cut off its head and rinsed, then left on the table so that the glass is excess moisture. You can also remove it with paper towels. Mix olive oil with salt and spices, then apply to fish on both sides. Fry over medium heat until cooked, usually 2 minutes on each side is sufficient.

For sandwiches it is better to use a soft baguette. It should be cut into thin slices and fry a little in a pan, then grate with garlic, sprinkle with salt and pepper. Spread 1-2 fish per slice, additionally decorating with greens and lemon slices.

In a slow cooker

There are many recipes for cooking sardines in a slow cooker, but one of the most interesting is braised sardine in tea. The finished dish looks like hot smoked fish. This color gives her tea. The fish itself turns out to be tender and very tasty. This dish can surprise even the most capricious guests. The following ingredients will be required:

• 3-4 large sardines;
• 2 glasses of water;
• several medium onions;
• 2-3 tea bags or 2 teaspoons of tea leaves;
• 2 bay leaves;
• salt / pepper to taste;
• 2-3 tbsp. tablespoons of vegetable oil.

Cooking begins with butchering. You need to remove the head, then clean the insides, remove the fins and cut the fish in equal pieces. Next, brew several bags of black tea and infuse the drink for 10 minutes. While preparing tea, you can do onions. Peel and cut it into very thin rings. Next, put half the onions on the bottom of the multicooker. Top with bay leaf, spices, then a layer of fish. Sprinkle the sardine on top with spices, bay leaf and the remaining onion rings. Strain tea, then pour it into a container with fish. And at the very end add vegetable oil.

Cook the dish for 120 minutes in the "Stew" mode. At the end, garnish with greens or lemon slices. It is good to serve such fish paired with potatoes.

Grilled

Usually in Europe, sardines are eaten in the form of canned food, but in Portugal everything is different. They like to cook it on the grill, this is their usual homemade dish. This fish has a delicate taste, is easily separated from the seeds and does not require much effort for cooking. It will be a great addition to a picnic.

For the dish you need the following ingredients:

• 6–8 medium-sized fish;
• lemon;
• salt / spices / seasoning to taste;
• olive oil.

Clean the fish (do not touch the head), wash, remove the gills, and then leave to dry on a towel or napkin. While the fish dries, cut the lemon in half. Squeeze the juice from one part, and cut the other into slices. Mix lemon juice with olive oil.Mix the salt with pepper and spices and grate the fish outside. Then, with a mixture of juice and oil, rub it on the outside and inside.

Cut a slice of lemon into small pieces and put inside each fish. Then move it to the grill and fry for 3-4 minutes on each side at high temperature. Serve the finished dish with greens and remaining lemon slices. It goes well with sardines with vegetables.

What can be prepared from sardines: recipes

This fish can be called universal. In addition to its usual use, it is used for the preparation of soups, salads and even paste.

Salad

Sardine often becomes a component of salads. Such dishes are suitable for consumption every day, but you can cook them on the festive table. To prepare a regular vegetable salad, you need the following ingredients:

• sardine in canned food;
• 1-2 medium potatoes;
• carrot;
• pickle;
• small onions;
• 3-4 eggs;
• mayonnaise;
• salt / pepper to taste.

Mash the slices of sardines with a fork. Boil potatoes and carrots, then cut into small cubes. Cucumber also cut into cubes. Boil eggs and cut into strips.

Put potatoes at the bottom of the bowl, followed by fish, carrots, cucumber, onions and eggs. Pour the salad with mayonnaise, add salt, pepper and mix thoroughly. The finished dish can be decorated with sprigs of greenery.

This recipe is good because it leaves a lot of room for creativity. Each housewife can experiment and modify it, from this the taste will only get better. For example, there are options for this salad with the addition of green peas and even canned corn. Dieters can cut the ingredients into large pieces and mix without adding mayonnaise.

Soup

Sardine soup is a tasty and simple dish for every day. It is so easy to prepare that it can even be done outdoors, since all the ingredients are easy to take with you. To prepare you will need:

• canned food;
• onion;
• 4 medium potatoes;
• carrot;
• butter;
• Bay leaf;
• salt / pepper to taste;
• greenery.

First you need to peel the potatoes and cut them into strips of the same size. Then rinse the potatoes and put in a pot to cook. Finely chop the carrots and onions and mix. Put butter in a pan, wait until it melts, and put onions with carrots. Fry the fry until cooked, then transfer to the potato when it is almost ready. Add salt and the contents of the can to the soup and cook for another 5-10 minutes over low heat. At the very end, you can add spices and finely chopped herbs. Serve with croutons.

Cutlets

Typically, meatballs are made from meat, but fish are not at all inferior to them in taste. Sardine cutlets are cooked very quickly and are suitable for those who cannot stand at the stove for days on end. Any hostess will be pleasantly surprised by the number of cutlets received from one can. For the preparation of cutlets you need the following ingredients:

• a can of canned sardines;
• small onions;
• egg;
• loaf (as required);
• 200 ml of milk;
• 100 g of cheese;
• vegetable oil;
• salt.

Cooking cutlets begins with the preparation of the loaf. It is necessary to cut 5-6 pieces and soak them in milk. Then open a can of canned food, pull out the fish from there into a separate container and drain the liquid.

If possible, remove bone from fish pieces, even though they are soft. Then knead the fish thoroughly. Grate the onion and add to the fish. Beat the egg with a mixer until smooth and pour into a bowl of fish. Add grated cheese there and mix everything thoroughly. Then add the loaf, squeezing out the excess liquid from it. If in the end the mass is too liquid, you need to add more loaf.

Now salt the mass, mix again with your hands and form cutlets from it.Fry ready-made patties in vegetable oil on both sides until a golden crust appears. If desired, you can add pepper and other spices.

Pate

Sardine paste can be a great snack on the festive table. Its taste will delight guests. This dish is universal, it is served on a festive table and prepared for daily use. You can take it with you on the road, as the sardine quickly and permanently satisfies hunger. To cook it, you need to take these products:

• canned food;
• 1 tbsp. a spoonful of lemon juice;
• 50–70 g of butter;
• pickles;
• peel of a lemon;
• salt / pepper / garlic to taste.

Preparing a paste in a blender. First you need to finely chop the butter, grind the cucumbers, squeeze the garlic through a press. Mix all this and put in a blender. Add whole pieces of fish, grated lemon peel and other ingredients there. Grind all contents to a smooth mass without lumps. After that, taste it and add salt / pepper if necessary.

Serve on the table in special bowls, previously decorated with greens. Toasts are usually served with toast or bread sticks.

Sandwiches

There is a wide variety of sardine sandwiches. Each mistress certainly has her own unique recipe. This is a great and satisfying snack, which is prepared in a matter of minutes. To make classic sandwiches you will need:

• canned sardines;
• white bread or loaf;
• 2 eggs;
• mayonnaise;
• sunflower oil;
• garlic;
• greenery.

Remove the sardines from the can and knead thoroughly with a spoon or fork. Boil eggs and grate. Stir the egg with fish and mayonnaise. For spice, you can add a little ground pepper.

Cut the loaf or bread into thin slices, fry in a pan on both sides, then grate with garlic. Put the resulting mass with fish in a thin layer on bread and decorate with greens on top.

Interesting facts about sardine

1. Sardines can gather in very large flocks. The largest recorded school of fish was 7 km long and totaled more than 5 billion individuals. Thus, the fish move in search of food for the cool current.
2. Each year, a large flock of sardines migrates along the east coast of Africa towards South Africa. The flock is chased by sharks, dolphins and even some birds. The reason for this behavior of fish is still unknown.
3. In some cities in France on the coat of arms you can find images of sardines.
4. The first major catch of sardines was near the island of Sardinia, where the name of the fish came from. Now among the inhabitants of this island the largest percentage of people who live to be 100 years old. Scientists explain this with fresh air and proper nutrition, which includes sardine.
5. Sometimes in stores under the guise of sardines they sell other fish, most often herring. Often substitutions begin with industrialists who sell cheaper and less healthy fish at the price of sardines.
6. Real sardine is considered an elite variety of fish. In one of the French provinces canned goods are made, the taste of which is revealed only after a few months of storage.
7. Each year, the sardine gathers in large flocks and goes to spawn. The length of such a flock can reach 6–7 km. Hundreds of tourists and photographers gather to photograph this event.
8. Life expectancy of sardines can reach 14-15 years. To spawn, they go up to 3 times a year, at a water temperature of + 12-14 degrees. Fish spawn at great depths - up to 30 m.
9. Sardines become sexually mature in 2-3 years of life. By this time, they manage to accumulate a sufficient amount of fat. In one season, fish can sweep up to 250-300 thousand eggs.
10. In the first months, fry of sardines live in the upper layers of water, not far from the coast.As soon as they turn 3-4 months old, they begin to pack.
11. It is believed that it is most useful to eat raw sardine, since in this form it contains more fatty acids and vitamins. But this is dangerous because there are parasites in the fish. Although they are fewer than in the river, but they can still be harmful to health with weakened immunity. In addition, heavy metals, such as mercury, can accumulate in marine fish, which also negatively affects health.
12. Thanks to the sardine, many states began to develop. For example, Croatia has been commercializing this fish since the time of the Roman Empire.
13. In European countries, it is customary to eat canned sardines in oil, and in African countries, fried fish is considered a delicacy.
14. The Far Eastern sardine feels comfortable at a temperature of 10–20 degrees Celsius. As soon as the water temperature drops, schools of fish migrate to warmer areas.
15. Sardine is of great commercial importance. Canned foods are made from it throughout Europe. The fishing methods of this fish have remained unchanged for several decades, due to its high efficiency. First, nets are thrown into the water, after which the fish is lured to the place of fishing with the help of salted cod caviar. The fish pounces on caviar, which slowly sinks to the bottom, and gets entangled in nets.
16. Sardines are also valued by ordinary anglers. She is one of the most common fish in the oceans and seas. Spinning rods are used for its fishing, which does not require special knowledge or skills. In one hour of fishing, even beginners can catch a bucket of sardines.
17. Fans of fishing usually use small wobblers as bait. But some craftsmen even make special equipment, which consists of several successive hooks. Artificial baits are strung on them, which imitate the usual feed base of the fish, and a weight is located at the end of the equipment. This approach allows you to pull several fish at the same time.
18. Recreational fishing for sardines does not require special gear. Due to the small size of the fish, you can use the simplest and cheapest models of spinning rods.

No wonder the people say that everything is good in moderation. Even such a healthy product can be harmful if overused. But if you approach this wisely, then the sardine will help keep the body healthy.

Sardine Photos