Sardines are small oily fish named after the island of Sardinia where they were once in abundance. They are a type of pilchard, and along with anchovies, are members of the herring family. Generally, they are classified as sardines if the fish is less than 4 inches (10cm) long, and pilchards if they are larger than this.
Nutrition information
Although small, sardines are packed with nutrients. They contain protein, iron, zinc, vitamin D and niacin, and are one of the richest seafood sources of omega-3 fatty acids. They are also a source of calcium if their bones are eaten.
Cooking tips
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Stuff sardines, then coat with flour and pan-fry lightly in oil. |
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Drizzle them with olive oil and lemon juice, then top with a sprinkle of pepper. Grill and serve on toast with avocado. |
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Add fresh tomato to canned sardines and serve on toast. |
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