Healthy Food Database

Sardines (pilchards)
Pilchards is the marketing name for a sardine. The sardine is an oily fish averaging 15 cm long.
Category: Seafood - Finfish
In Season: Summer Autumn Winter
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.

Nutrition per Per serve:

Weight (grams):
61
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:*

Aches & Pains
Anaemia
Low Energy
Acne
Arthritis
Skin Conditions
Alzheimers Disease
Inflammation
Find recipes with Sardines (pilchards)

* 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.

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