14 Facts About Sardines You Should Know

When it comes to seafood, sardines might not be the first fish that comes to mind. Often overshadowed by their larger and more popular counterparts, these small, unassuming fish have been underestimated for far too long. The humble sardine has a storied history that dates back to ancient times. A beloved staple in many coastal communities around the world, their nutritional benefits and delicious taste have been celebrated for generations, especially in the Mediterranean region, eastern Atlantic Ocean, and north Pacific.

According To Adrienne Cheatham, sardines are the most underrated fish you should be cooking with for your meals. Sardines can bring a unique and delicious twist to your favorite recipes, whether it's a classic grilled sardine, flavorful sardine pasta, or sardines in saor. Furthermore, the canning process preserves nutrients and flavor, ensuring that you can enjoy the benefits of sardines year-round, even if they're not in season.

It's possible that when most people hear the word "sardine," they'll automatically picture just one specific fish. However, the term encompasses a variety of fish species that share certain traits which make them tasty and nutritious for humans. For instance, the European pilchard is one type of fish often called a sardine. It's a fish that lives in the eastern Atlantic and Mediterranean waters and is a beloved food source in many Mediterranean countries. People in these regions typically grill or fry the pilchard and serve it with zesty lemon and aromatic herbs.

Another species is the Pacific sardine, which has a rich flavor and high oil content. Found in the eastern Pacific Ocean, this small silver-colored fish is often canned or smoked and used in various traditional Mexican and Central American dishes. In addition to the European pilchard and the Pacific sardine, several other fish are commonly known as sardines. These include the round sardinella, the Indian oil sardine, and the South American pilchard.

When it comes to sardines, canned versions are a real game-changer. Unlike their fresh counterparts, which spoil quickly and must be gobbled up within a few days of purchase, canned sardines can last for years if stored correctly. That's because the canning process involves cooking, cleaning, and packing the fish in oil or water. The can is then sealed and sterilized using heat, eliminating bacteria or microorganisms that could lead to spoilage. This keeps sardines fresh for longer. However, some brands can last even longer. Some folks have reported that their canned sardines are still tasty and safe to eat after being stored for five years or more!

This lengthy shelf life makes canned sardines a godsend for people who want to stock up on non-perishable items or prepare for emergencies. They're also ideal for people who don't have easy access to fresh fish or seafood. But do keep in mind that canned sardines, like other foods, lose nutritional value over time. The longer they're stored, the more the nutrients can break down. 

While sardines have been consumed for thousands of years, the pioneering efforts in the late 18th century in France made sardines more accessible and convenient for people around the world. Before the advent of canning, sardines were primarily preserved through methods such as drying, smoking, and salting. While these methods effectively preserved the fish, they often altered the taste and texture, limiting the culinary potential of sardines.

The canning of sardines can be traced back to the work of Nicolas Appert, a French confectioner and chef often credited as the "Father of Canning." After years of experimentation, Nicolas Appert discovered that food can be preserved by heating it in a sealed container. This process, known as "appertisation," laid the foundation for modern-day canning. The success of canned sardines in France soon spread to different nations, including the United States. The canning process made it possible to distribute sardines to a broader audience, making this delicious fish a staple in households worldwide.

Sardines have a distinct taste that distinguishes them from other small fish like anchovies and mackerel. Grilling or frying sardines whole can enhance their natural flavor and create a crispy, delicious skin. Meanwhile, canned sardines may taste slightly differently due to the oil or sauce they are packed in. Sardines owe their savory flavor to the presence of glutamates, an amino acid that contributes to the umami taste. Since sardines are naturally fermented fish, they contain high levels of glutamate. Meanwhile, the saltiness of sardines comes from the seawater they inhabit. As they feed on plankton and other small fish in the open ocean, this diet, combined with the saltwater environment, gives sardines their unique briny flavor. 

The versatility of sardines is reflected in their use as a flavorful ingredient in various dishes, from sandwiches to pizzas. In Mediterranean cuisine, sardines are often paired with olives, capers, and tomatoes to create delicious and healthy meals. Sardines are also an excellent option for those following a low-sodium diet. While they are naturally salty, they are still a good source of protein without the added sodium found in many processed foods. Canned sardines can even be rinsed with water to remove excess salt, making them an even healthier option for those watching their sodium intake.

In today's world, concerns about the potential dangers of consuming certain types of seafood are becoming increasingly prevalent. One of the primary concerns is the presence of mercury in fish, which can have harmful effects on human health. Mercury is a toxic metal that accumulates in a fish when it consumes a number of smaller organisms that contain mercury. Consuming such mercury-heavy fish every day can pose a significant health hazard to people due to the accumulation of mercury over time. 

The good news is that sardines are among the fish with the lowest mercury content. This is because sardines are small, short-lived fish that feed on plankton rather than other fish. As a result, they do not accumulate significant amounts of mercury in their bodies. In fact, sardines are so low in mercury that they are considered one of the safest fish to eat. Thus, you can enjoy these tiny, nutrient-packed fish without worrying about the mercury-related health concerns associated with eating larger fish, like tuna or swordfish. 

Sardines gained popularity among American workers during the Great Depression. As the canned sardine business grew in the 1930s, it became a cheap and easy way for people who couldn't afford more expensive foods like meat to get nutrition. The fish were packed into small cans, often called "penny cans," because they were affordable. These cans provided an affordable, shelf-stable food option that could be stored for extended periods and easily transported.

In the United Kingdom, sardines were also known as the "poor man's food" due to their affordability and widespread availability. For many Britons, sardines were a staple food item that provided essential nutrients, particularly during World War II when food rationing was in effect. Sardines were not subject to rationing, and their popularity soared. As people have become more health-conscious, sardines have found their way onto gourmets and food enthusiasts' plates. Chefs worldwide have embraced sardines, showcasing their unique flavor in creative dishes that elevate the humble fish to new culinary heights. Sardines have come a long way from their "poor man's food" status, and they now proudly hold their place among the most esteemed seafood delicacies.

While sardines are well-known for their culinary versatility and nutritional value, many people are unaware that sardines were used in traditional treatments to reduce inflammation and improve health. Throughout history, various cultures have relied on the healing properties of sardines to treat a variety of ailments. In ancient Greece, sardines were consumed to promote vitality and relieve joint pain. Similarly, in Ayurvedic medicine, a traditional Indian healing system, sardines were praised for their anti-inflammatory and pain-relieving effects.

So, what makes sardines so effective in combating inflammation? The secret lies in their high omega-3 fatty acid content, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Because of their potent anti-inflammatory effects, sardines are a fantastic food choice to include in a nutritious diet, particularly for people who struggle with persistent inflammatory problems. Another noteworthy anti-inflammatory compound found in sardines is coenzyme Q10 (CoQ10). This strong antioxidant helps cells create energy and reduces cytokines that promote inflammation. CoQ10 levels tend to decline with age, making it even more crucial to include sardine-rich foods in our diets as we grow older.

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