In the world of fish, it’s salmon, tuna, and tilapia that top the list while sardines get short shrift. That’s a mistake.
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“They are pretty much perfect,” says Lauren Antonucci, a New York City nutritionist. Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health. They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot. Researchers from Saint Louis University found that athletes who took an omega-3 supplement before and after arm curls felt less sore than those who’d had a placebo. Eating a few servings a week can be similar to taking a daily supplement, says nutritionist Lauren Slayton. And they’re safer to eat than other fish. Unlike larger varieties, like tuna, sardines contain lower levels of toxins, such as mercury.
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Sardines are a great source of calcium because you eat the whole fish, bones and all. Where to Find Them You’ll see sardines in the canned-fish aisle, often in tins or glass jars, soaking in oil. If your fishmonger has fresh sardines, drizzle with olive oil, season with salt, and toss them on a grill or in a cast-iron skillet. How to Eat Them If using canned, top crackers with whole sardines and a drizzle of balsamic vinegar. Or wrap a sardine and sliced avocado in a leaf of romaine lettuce. When cooking with sardines, think of them as a flavor enhancer, like a caper, and use them as a salty addition to any dish. A few sardines are a good way to add protein to a salad, too. Or chop them and add to a pasta sauce. For an easy cocktail-hour offering, serve hunks of cheese with sardines and crusty bread.
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In the world of fish, it’s salmon, tuna, and tilapia that top the list while sardines get short shrift. That’s a mistake.
The 32 Healthiest Foods You Can Eat
Read article
“They are pretty much perfect,” says Lauren Antonucci, a New York City nutritionist. Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health.
The 32 Healthiest Foods You Can Eat
Read article
The 32 Healthiest Foods You Can Eat
They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot. Researchers from Saint Louis University found that athletes who took an omega-3 supplement before and after arm curls felt less sore than those who’d had a placebo. Eating a few servings a week can be similar to taking a daily supplement, says nutritionist Lauren Slayton. And they’re safer to eat than other fish. Unlike larger varieties, like tuna, sardines contain lower levels of toxins, such as mercury.
You’re Doing It Wrong: How to Fillet a Fish
Read article
Sardines are a great source of calcium because you eat the whole fish, bones and all.
You’re Doing It Wrong: How to Fillet a Fish
Read article
You’re Doing It Wrong: How to Fillet a Fish
Where to Find Them You’ll see sardines in the canned-fish aisle, often in tins or glass jars, soaking in oil. If your fishmonger has fresh sardines, drizzle with olive oil, season with salt, and toss them on a grill or in a cast-iron skillet.
How to Eat Them If using canned, top crackers with whole sardines and a drizzle of balsamic vinegar. Or wrap a sardine and sliced avocado in a leaf of romaine lettuce. When cooking with sardines, think of them as a flavor enhancer, like a caper, and use them as a salty addition to any dish. A few sardines are a good way to add protein to a salad, too. Or chop them and add to a pasta sauce. For an easy cocktail-hour offering, serve hunks of cheese with sardines and crusty bread.
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