The Food Coach

To Buy:

Buy fresh sardines whole or filleted. Whole sardines should be firm with heads attached and stomachs intact. There should also be a pleasant, fresh smell. Pilchards can also be purchased butterflied. Canned sardines are also available - buy them in springwater to reduce fat content.

To Store:

Wrap whole fish or fillets in plastic wrap or put in an airtight container. Keep up to 2 days in the refrigerator.

Tips & Tricks:

Scale, clean and gut. To butterfly, break head from body and then run thumb down stomach cavity; gut will just come away. Press open flat on a board and remove bones if desired. Smaller species can be served whole, but do need to be scaled and gutted. A serve of sardines is equal to about four sardines.

Cooking Tips:

An oily fish best suited to grilling, baking or barbecuing. Brush lightly with olive oil and sprinkle with lemon parsley and black pepper.

Find recipes with Sardines (pilchards)

Nutrition per Per serve:

Weight (grams):

Carbohydrates, g:

0.0

Fat (g):

9.6

Monosaturated Fat , g:

3.1

Vitamin B2:

Vitamin D:

Iron, mg:

Phosphorus:

Amines:

High

Glutamates:

n/a

Energy (kJ):

581

Protein (g):

13.3

Saturated Fat, g :

3.1

Omega 3's (g):

Niacin (B3):

Calcium:

Magnesium:

Sodium:

Salicylates:

Safe/negligible amount

Benefits the Following Health Conditions:*

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.