Remarkably rich in omega-3 fatty acids, sardines are also well supplied with protein (24 g per 100 g), vitamins (A, B12, D) and minerals (phosphorus, calcium, iron). 100 g of sardines cover our needs in ALA, an essential fatty acid, and its derivatives, EPA/DHA acids, only present in oily fish.
These polyunsaturated fatty acids contribute to good cardiovascular and cerebral functioning, 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, nearly three times more than milk. Combined with the phosphorus and vitamin D found 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 – by one or two years so that the oil has soaked into the flesh, which is then tender as desired. In this case, there is no need to invest in luxurious vintage boxes: very trendy, they are nevertheless sold at exorbitant prices. Canned sardines are also delicious with tomato and herbs. In general, boxes displaying the MCS label are preferred, guaranteeing sustainable fishing.
Read also :
- 10 quick recipes with a can of tuna
- 9 quick recipes with canned mackerel
- 9 fish slimming recipes
- 9 light recipes with salmon
