About Sardines
Sardines are small, oily fish that are packed with nutrients. They are typically sold fresh, canned, or smoked. Sardines are known for their rich flavor and are often enjoyed whole, including their bones which are edible and provide additional calcium.
Nutrition Facts
Calories
416 kcal
% Daily Value*
Total Fat 24g
30%
Saturated Fat 3g
16%
Cholesterol 284mg
94%
Sodium 1010mg
44%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Total Sugars 0g
Protein 48g
96%
Vitamin D 9.6mcg
48%
Calcium 764mg
58%
Iron 5.8mg
32%
Potassium 794mg
16%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritional Benefits
- Excellent source of omega-3 fatty acids
- High in calcium and vitamin D
- Rich in protein and healthy fats
- Good source of vitamin B12 and selenium
Preparation Tips
Fresh sardines can be grilled whole or filleted. For grilling, cook 2-3 minutes per side. For pan-frying, cook 1-2 minutes per side. Season with herbs like thyme or rosemary, and serve with lemon wedges. The fish is done when the flesh is opaque and flakes easily.
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