Remarkably rich in omega-3 fatty acids, sardines are also well supplied with proteins (24 g per 100 g), vitamins (A, B12, D) and minerals (phosphorus, calcium, iron). 100 g of sardines cover our needs for ALA, an essential fatty acid, and its derivatives, EPA / DHA acids, which are only present in fatty fish.
These polyunsaturated fatty acids contribute to good cardiovascular and cerebral functioning, to maintaining emotional balance and visual acuity. Finally, the fine bones of canned sardines (whole) softened by heat treatment, provide 333 mg of calcium per 100 g, almost three times more than milk. Associated with phosphorus and vitamin D contained in sardines, this mineral contributes to bone and nerve health.
How to choose your cans of sardines?
The must: with olive oil or nothing, claim the purists. And dated – if there is a date on the box – of one or two years so that the oil has impregnated the flesh, which is then melting at will. In this case, there is no need to invest in luxurious vintage boxes: very trendy, they are nevertheless sold at a high price. Canned sardines are also delicious with tomato and aromatics. In general, we prefer boxes displaying the MCS label, which guarantees sustainable fishing.
Read also :
- 10 quick recipes with a can of tuna
- 9 quick recipes with canned mackerel
- 9 slimming fish recipes
- 9 light recipes with salmon
