Sardines are such an underrated food, and I believe that it’s time we give these little fish the recognition they deserve. Often, we overlook sardines in favour of more glamorous seafood options, but this fish is like a hidden gem in the world of nutrition.
They may be small, but they pack a big dose of nutrition and have been a part of our Trinbagonian and Caribbean culinary tradition for generations. Sardines are available fresh, canned, or frozen, making them a convenient and affordable option for adding healthy and delicious seafood to your meals.
In this post, we’ll explore the health benefits of sardines and how you can incorporate them into your menu.
What Are Sardines?
Sardines usually refer to small, silver, oily fish in the herring family. The name is believed to have originated from the island of Sardinia, one of the regions of Italy where these fish were found in abundance.
They not only serve as a delicious culinary delight but also have a practical use during times of disasters to provide relief to victims of devastation. You can stock up on sardines as part of your disaster preparedness plan, as the canned version has a long shelf life, is portable, and can be eaten straight from the can, providing a good source of nutrition when needed.
Benefits of Sardines for Your Health
Rich in Omega-3 Fatty Acids
Sardines are a wonderful source of omega-3 fatty acids, which have been shown to protect the heart, reduce inflammation, lower LDL (bad) cholesterol, and boost brain function. The healthy fats they contain also support mental clarity and health, which may have positive effects on mental well-being, fighting against depression and anxiety. Omega-3 fatty acids have been linked to potential anti-cancer benefits.
High in Protein
Protein is one of the macronutrients that we need in our diet as it is crucial for building and repairing tissues. Sardines are a powerhouse of high-quality protein and they contain all nine essential amino acids that our bodies need.
Contributes to the Health of the Bones
Calcium and vitamin D are both crucial for building and maintaining strong bones and teeth. Sardines are an excellent source of these essential nutrients. As we get older, it becomes increasingly important to take care of our bones and reduce the risk of osteoporosis, and sardines can play a vital role in supporting our bone health.
Rich in Vitamins and Minerals
Sardines contain essential vitamins and minerals such as vitamin D, B12, calcium, magnesium, iron, potassium, zinc, and the amino acids taurine and arginine.
May Help with Weight Loss
Sardines are relatively low in calories. One can of sardines in spring water contains 130 calories. Also, because they are high in protein and omega-3, they can improve metabolism and contribute to satiety, keeping you feeling fuller longer. This can help with unnecessary snacking and overeating.
Sardines Can be Part of Your Beauty Arsenal
Sardines can do wonders to improve your skin, hair, and nails.
Skin
Don’t worry, this has nothing to do with making a sardine mask and smearing it on your face.
Sardines are super beneficial for the skin due to their nutritional profile. The anti-inflammatory properties of the omega-3 fatty acids help to improve the appearance of the skin, while vitamin D and calcium promote skin cell regeneration.
Also being a good source of protein, sardines contribute essential amino acids vital to collagen production, which maintains elasticity and firmness.
Dermatologist Dr. Nicholas Perricone, the author of Ageless Face, Ageless Mind, believes in the power of anti-inflammatory foods and holds this fish in high esteem. He often emphasizes its role in obtaining smooth, supple, younger-looking skin.
Hair
Sardines are rich in Vitamin D3 and calcium, both of which promote hair growth and have even been shown to regrow hair in the case of alopecia.
According to Medical Hair Restoration:
“Adequate levels of vitamin D3 are essential for healthy hair growth, as it supports the growth and maintenance of hair follicles. One of the primary ways in which vitamin D3 promotes healthy hair growth is by improving the absorption of calcium. Calcium is an essential mineral required for the growth and maintenance of healthy hair.”
Nails
Sardines also contain an impressive amount of biotin, also called Vitamin B7. Not only is biotin good for the hair, but it also promotes healthy nail growth by strengthening the nails.
It Can Protect Against Type 2 Diabetes
A study published in the Clinical Nutrition, Journal in 2021 showed that consumption of sardines has a protective effect against type 2 diabetes.
Diana Díaz Rizzolo, who has a PhD in Biomedicine and is a university lecturer, stresses that sardines should be recommended by doctors, especially to patients over the age of 65 to prevent the onset of type 2 diabetes.
You can read her review of the benefits of sardine consumption here: Prevention of Type 2 Diabetes Through Sardines Consumption: An Integrative Review.
It is Sustainable
Sustainability is vital for our oceans, and sardines are more sustainable than many other types of seafood. These fish grow rapidly and can repopulate quickly, and fishing methods used to catch them do not cause significant damage to marine ecosystems.
Safer Choice of Fish
Due to their lower position on the food chain and shorter lifespan, sardines are considered a safer choice with lower levels of mercury and pollutants.
Inexpensive and Versatile
Compared to other oily fish like salmon, sardines are a more economical option, making them ideal for families on a budget. It is a nutrient-packed seafood that is easily accessible and can be added to a variety of recipes.
In our household growing up, I only knew sardines were prepared one way – we just called it ‘sardine’, now I know it as ‘Sardine Choka’. I remember it being a supper favourite with either roast bake or Crix with a cup of milky bush tea – that was a treat we all looked forward to.
Note: As with any dietary change, individuals with allergies or health conditions should consult their healthcare provider before adding new foods to their diet.
Sardine Choka Recipe
Ingredients:
- 2 cans of sardines, drained
- 1 small onion, finely chopped
- 2-3 cloves of garlic, minced
- 1 medium-sized tomato, diced
- 1 Scotch Bonnet pepper, finely chopped (optional)
- 1 pimento pepper, finely chopped
- 2 tablespoons oil
- Salt and black pepper to taste
- Fresh Shadon Beni leaves (culantro), finely chopped
- Lime or lemon juice
Instructions:
- Heat the oil in a frying pan over medium heat. Add the chopped onions and sauté until they become translucent.
- Stir in the minced garlic, pimento pepper, and hot pepper (if using) and cook for another minute or until the garlic becomes aromatic.
- Add the diced tomatoes to the pan and cook until they soften and release their juices.
- Now, it’s time to add the star of the show – the sardines! Break the sardines into smaller pieces with a fork as you add them to the pan.
- Gently stir and cook the fish with the onion, garlic, pimento and tomato mixture for a few minutes until everything is well combined and heated through.
- Season with salt and black pepper to taste. Remember that the sardines might already have some salt from the canning process, so adjust accordingly.
- Once everything is cooked and seasoned to perfection, remove the pan from the heat.
- Serve the choka on a platter or in individual bowls, garnishing with chopped shadon beni for some extra freshness and flavour. This can be eaten with crackers, warm roti, or steamed rice. Don’t forget to squeeze some lime or lemon juice over the choka just before eating – the tangy kick enhances the flavours!
How to Include Sardines in Your Family Menu
There are many ways to incorporate sardines into your menu. Other than the Sardine Choka recipe in this post, there are other creative ways to enjoy sardines. They can be included in recipes for:
- Fish Broth
- Salads
- Vegetable Stir Fries
- Tacos
- Pizza
- Pasta
- Fish Stews
- Sandwiches
Sardines are undoubtedly a nutritional powerhouse that brings both health benefits and a taste to our Caribbean dishes. With their omega-3 content, protein, and abundance of essential nutrients, sardines are an excellent addition to any diet.
Let us know in the comments, what are your favourite ways to prepare sardines?
