Sardines - A Healthy, Sustainable Seafood Choice
Small Pilchard or Herring are an Eco-Friendly Way to Get Omega-3s
Sep 5, 2009
Sardines are considered a delicacy in Spain, Portugal and Croatia, yet in the U.S. this lowly fish is ground into animal feed and oil. But the health benefits of sardines may soon have people rediscovering them as a food of choice, as has Alton Brown of the Food Network.
What Are Sardines?
A small, soft-boned fish related to the herring, sardines get their name from Sardinia, where they were once fished abundantly. These tiny, iridescent fish swim in huge schools near the ocean’s surface. Sardines start growing in early spring, reaching their maximum length of 10 inches or less near the end of summer.
Fresh sardines, or pilchards, are available during the summer months along coastlines. In Europe, small Italian sardines aren’t very oily and are best deep fried to retain their moisture. Medium-sized sardines (7 to 8 inches long), with more compact and flavorful meat, are best suited to grilling, broiling or frying. The largest Brittany sardine’s fine flavor is choice for grilling.
Sustainable Seafood
Sardines were an American staple for the first half of the 20th century. But within 20 years, the sardine population collapsed due to overfishing and natural oceanic cycles. Sardines were then replaced by tuna as cheap fish to eat. Now the Sardinistas want to change Americans’ views of the sardine.
Environmentalists are promoting sardines because they are abundant and fished in environmentally friendly ways, according to the Monterey Bay Aquarium Seafood Watch. The aquarium estimates that more than 80 percent of the Pacific sardine catch is used to feed bluefin tunas raised in Mexico and Australia. But it takes about 7 pounds of sardines to produce one pound of tuna, which doesn’t make sense to environmentalists.
Benefits of Eating Sardines
Nutritionists laud the sardine for its high level of omega-3 fatty acids, which are very beneficial for heart health, and high amount of protein. Sardines are a rich source of B12, which can help the brain, nervous system and blood. Many of the nutrients found in sardines are also found in shrimp, another seafood that is being sustainably harvested.
Since sardines are such a small fish and eat mostly plants, they don’t accumulate high levels of mercury or PCBs as do larger fish, such as tuna or salmon. Sardines’ shorter life spans (6 years versus about 10 for tuna) mean less time to absorb hazardous toxins in the ocean.
How to Select and Store Sardines
Fresh sardines are available on a limited basis, usually in the summer. Frozen sardines, such as the prized Portuguese variety, can be purchased online or in fish shops.
Sardines should have rigid flesh, brilliant eyes and no bloodstains at the gills. A briny aroma is OK but not a fishy odor. Fresh sardines can be refrigerated overnight on top of ice cubes in a colander with a drip bowl underneath.
Clean and gut sardines before cooking, removing the scales and head. If grilling, keep the sardines’ heads on, as it keeps the fish from breaking up when turned. Small, fresh sardines don’t need to be gutted, but simply wiped clean.
Many sardines are packed in oil or water and canned. Look for canned sardines with heads, gills and guts removed. Canned sardines improve with age and can be stored for several years in a cool place, turned regularly. Don’t refrigerate canned sardines packed in oil, as the oil will solidify and can’t penetrate the fish.
Preparation and Cooking of Sardines
High-end restaurants feature fresh sardines served with ginger, garlic and ponzu sauce; pan-roasted with fennel; or grilled with garlic and parsley. Some chefs leave the sardine heads on for more flavor.
Fresh sardines are best grilled, broiled or fried. They can also be baked, roasted or served raw. Sardine recipes can provide easy, nutritious dishes.
Sardines are not only tasty, they’re healthy. The high amount of Omega-3 fatty acids in sardines can help prevent heart disease and blood clots. Sardines are also an eco-friendly fish when harvested in an environmentally friendly manner.
BNC 101
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