Sardines
Health Benefits Promoting Heart Health These mighty mini's are rich in numerous nutrients that have been found to support cardiovascular health. They are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels; one serving (3.25 ounce can) of sardines actually contains over 50% of the daily value for these important nutrients. These tiny titans are an excellent source of vitamin-B12, second only to calf's liver as the world's healthiest food most concentrated in this nutrient. Vitamin-B12 promotes cardiovascular well-being since it is intricately tied to keeping levels of homocysteine in balance; homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis. Promote Bone Health These fish are not only a rich source of bone-building calcium, but they're also incredibly concentrated in vitamin-D, a nutrient not so readily available in the diet and one that is most often associated with fortified dairy products. Vitamin-D plays an essential role in bone health since it helps to increase the absorption of calcium. They're also a very good source of phosphorus, a mineral that is important to strengthening the bone matrix. Additionally, as high levels of homocysteine are related to osteoporosis, their vitamin-B12 rounds out their repertoire of nutrients that support bone health. Promote Optimal Health For many years, researchers have known that vitamin-D, in the form of calcitriol, participates in the regulation of cell activity. Because cell cycles play such a key role in the development of cancer, optimal vitamin-D intake may turn out to play an important role in the prevention of various types of cancer. Selenium, of which this seafood are also a very good source, is a mineral with powerful antioxidant activity, whose dietary intake has been associated with reduced risk of cancer. Packed with Protein They're rich in protein, which provides us with amino acids. Our bodies use amino acids to create new proteins, which serve as the basis for most of the body's cells and structures. Proteins form the basis of muscles and connective tissues, antibodies that keep our immune system strong, and transport proteins that deliver oxygen and nutrients throughout our bodies. Description Sardines are named after Sardinia, the Italian island where large schools of these fish were once found. While sardines are delightful enjoyed fresh, they are most commonly found canned, since they are so perishable. With growing concern over the health of the seas, people are turning to sardines since they are at the bottom of the aquatic food chain, feeding solely on plankton and therefore do not concentrate heavy metals, such as mercury and contaminants as do some other fish. While there are six different types of species of sardines belong to the Clupeidae family, more than 20 varieties of fish are sold as sardines throughout the world. What these fish share in common is that they are small, saltwater, oily-rich, silvery fish that are soft-boned. In the United States, sardines actually refers to a small herring and adult sardines are known as "pilchards," a name that is commonly used in other parts of the world. Sardines are abundant in the seas of the Atlantic, Pacific and Mediterranean with Spain, Portugal, France, and Norway being the leading producers of the canned version. History Sardines date back to time immemorial, but it was the emperor Napoleon Bonaparte who helped to popularize these little fish by initiating the canning of sardines, the first fish ever to be canned, in order to feed the citizens of the land over which he presided. Extremely popular in the United States in the 20th century, sardines are now making a comeback as people realize that they are an incredibly rich source of omega-3 fatty acids and vitamin-D and that, because they are small fish at the bottom of the food chain, they are not as likely to contain concentrated amounts of contaminants such as mercury and PCBs. 
How to Select and StoreCanned sardines packed in olive oil are preferable to those in soybean oil. Those concerned about their intake of fat may want to choose those that are packed in water. Look at the expiration date on the package to ensure that they are still fresh. If you're purchasing them fresh, look for ones that smell fresh, are firm to the touch, and have bright eyes and shiny skin. The Pacific variety are featured on the Super Green List of the Monterey Bay Aquarium's Seafood Watch. The Super Green List is considered "the Best of the Best" in seafood; to receive this designation a fish or shellfish needed to be among their "Best Choices" for sustainability, provide at least 250 mg of omega-3s in an 8-ounce serving, and contain low levels of mercury (less than 216 ppb) and PCBs (less than 11 ppb). Canned, they can be stored in the kitchen cupboard, ideally one that is cool and not exposed to excessive heat. They have a long storage life; check the package for the expiration date so you know when you should use it by. Turn the can every now and then to ensure that all the parts are exposed to the oil or liquid in which they are packed; this will help keep them well-moistened. Unused portions of opened sardine cans should be refrigerated. Fresh, they're very perishable and normal refrigerator temperatures of 36-40F (2-4C) do not inhibit the enzymatic activity that causes them to spoil; they are best when stored at 28-32F (-2-0C). To store the fresh variety, remove them from the store packaging, rinse them and place them in a plastic storage bag as soon as you bring them home from the market. Place in a large bowl and cover with ice cubes or ice packs to reduce the temperature of the fish. Remember to drain off the melted water and replenish the ice as necessary. Although fresh, they'll keep for a few days using this method, we recommend using them as soon as possible, within a day or two. Don't forget that fish not only starts to smell, but will dry out or become slimy if not stored correctly. How to Enjoy Tips for Preparing Sardines: Canned sardines require minimal preparation. For canned packed in oil, gently rinse them under water to remove excess oil before serving. Fresh, they need to be gutted and rinsed under cold running water. A Few Quick Serving Ideas: Sprinkle them with lemon juice and extra virgin olive oil. Combine with chopped onion, olives, or fennel. Top with chopped tomatoes and basil, oregano or rosemary. Balsamic vinegar gives them a nice zing. Make a sauce with extra virgin olive oil, lemon juice, pressed garlic, Dijon mustard and salt and pepper. Serve over sardines. Nutritional Profile These tiny titans are an excellent source of vitamin-B12 and tryptophan. They are a very good source of selenium, vitamin-D, omega-3 fatty acids, protein, and phosphorus. In addition, they are a good source of calcium and niacin. Now, if you're wondering how to enjoy them, here's a recipe to enjoy. Sardines on Toast
Active Time: 15 minutes Total Time: 30 minutes Ingredients: * 1 4-oz. can boneless, skinless and packed in olive oil, preferably smoked * 2 Tbs. finely chopped fresh mint * 2 tsp. extra-virgin olive oil * 1/8 tsp. sea salt * 3 slices multi-grain bread or 12 slices baguette, preferably whole-grain or even better,
sourdough.
* 1 Tbs. very thinly sliced yellow onion Preparation; 1. Preheat oven to 350°F. 2. Flake fish with a fork into a mixing bowl. (The pieces should not be mashed, but should be no bigger than a dime.) Add mint, oil and salt; toss gently to combine. 3. If using whole slices of bread, cut off the crusts and cut each into four triangles. Place the triangles or baguette slices on a baking sheet and bake until crispy and golden brown, 12 to 14 minutes. As soon as you remove them from the oven, rub each slice with the cut side of the tomato. As you progress, the tomato will break down until only the skin remains; discard any remaining tomato. 4. Top each toast with about 1 1/2 tsp. of the mixture. Top the mixture with a couple of onion slices and serve immediately. Tips & Notes: * Make Ahead Tip: Cover and refrigerate the mixture (Step 2) for up to 2 days. Nutrition: Per toast 41 Calories; 2 g. Fat (0 g. Saturated, 1 g. Mono-unsaturated); 5 mg. Cholesterol; 3 g. Carbohydrates; 0 g. Sugars; 3 g. Protein; 1 g. Fiber; 113 mg. Sodium; 63 mg. Potassium. 
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