Canned sardines come packed in water, oil, tomato juice, and other liquids in a tin can. You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo, or hot sauce. Usually, the heads have been removed, but you'll be eating the skin and bones.
Grilling canned sardines is the perfect way to bring them to life, add some flavour, and give them a little more dignity if the whole 'canned' thing turns you off. Yes, they're already cooked so you just reheat them and give them a little charred edge.
Sardines with bones and skin are delicious, too, and they look awesome on top of a salad or platter. P.S. The bones and skin are both edible. Those tiny bones deliver calcium too!
Sardines are high in protein, rich in omega-3 fatty acids (associated with heart health benefits), and filled with certain important vitamins (especially D and B12) and minerals (such as calcium). However, sardines packed in oil are high in sodium and cholesterol, so daily consumption of them is not advisable.
Because sardines are fish, they do have heads. Although sardine heads are perfectly safe and healthy to eat, most modern consumers of tinned sardines would prefer not to eat the heads or innards, and so they are removed at the factory before being cooked, flavored, and packaged.
Still, tuna is high in protein, omega-3 fatty acids, and Vitamins B and A. This fish is also a good source of iron, phosphorous, and selenium. Sardines do not have a lot of mercury in them, so they're healthier in that regard.
Because sardines contain purines, which break down into uric acid, they aren't a good choice for those at risk of kidney stone formation. The high sodium in sardines can also increase calcium in your urine, which is another risk factor for kidney stones.
The reasons are as follows: first, gastric acid (equivalent to 0.2%–0.4% hydrochloric acid) is secreted in the stomach, which is able to soften and dissolve fish bones, which are a type of bones mainly comprising calcium. The fish bones can then not damage the digestive tract.
Water-packed sardines just won't have the same rich flavor and can taste a bit water-logged. Oil, however, locks in the fish's flavor and keeps each sardine super-moist. Opt for olive oil, rather than other oils, as its savory characteristics really complement the sardines.
Drain the oil out of the can.
Sometimes a recipe will tell you to use the oil straight from the sardine can– and I regularly use the canned oil in my cooking. However, keep in mind that the oil from the can will taste fishier than fresh oil.
Many cultures revere the humble sardine, especially when pulled sparkling fresh from the sea. In Sicily, Italians love to roll up sardines stuffed with breadcrumbs, garlic, herbs and a little tangy hard cheese, then bake them or throw them on a hot barbecue.
Served between slices of bread or straight on a plate, however you eat them, sardines are a beloved dish in Portugal. The best time to order sardines in Lisbon is between June and October. If you order outside these months, they'll probably be frozen. Make sure to ask before you order!
Because the bones are so small, tinned sardines are cooked without removing the bones first (unlike kippers,) which further softens them and makes them very easy to eat.
Gutting sardines is mostly a matter of personal preference. While scaling them is a mandatory operation, the innards' bitter taste is prized in some cultures and is said to add a certain complexity to the fish.
To prepare sardines, cut the entire length of the fish's belly with a sharp fillet knife. Remove the innards and discard them.
Eating EVERY Part of the Fish
When most sardines are canned, the entire fish is included, bones, organs and all! Though this may sound unappealing, the cooking process softens the bones, making whole sardines easy to eat.
No need to worry about the bones - sardines have bones that are so soft they are more like cartilage than actual bone. Most grocery stores will carry a variety of canned sardines. Be sure to avoid sardines in oil or any type of sauce.
Pick non-oily fish (such as cod, catfish, halibut, seafood, etc.), which will leave your stomach in approximately 30 minutes while fatty fish (such as salmon, sardines, trout, etc.) will digest in around 50 minutes.
Ironically, eating fatty fish helps combat a fatty liver. Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation.
Morocco is the largest canned sardine exporter in the world and the leading supplier of sardines to the European market. Sardines represent more than 62% of the Moroccan fish catch and account for 91% of raw material usage in the domestic canning industry.
The FDA recommends a weekly intake of two to three servings of sardines, or 8 to 12 ounces for adults and 4 to 6 ounces for children age 4 to 7. The FDA recognizes the health benefits of eating fish, especially for pregnant people and young children. Pregnant people can eat up to 12 ounces per week.
You may be surprised to learn that sardines are one of the most nutrient-rich foods on the planet. They're loaded with vitamins, minerals, and omega-3 fatty acids, all of which offer amazing health benefits.