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Monday, May 1, 2017

SARDINES - Why They Are Good for You

I believe it’s never too late to treat your body right.  And one way I treat my body right is by eating healthy.  As we grow older, one of the foods important for brain function is oily fish like Sardines or Anchovies.
Fresh sardines - Sarde fresche

The essential fatty acids found in sardines can help prevent "senior moments" by protecting the membranes that cover our brain cells. The fatty acids can also reduce the occurrence of cardiovascular disease and may also help lower blood sugar levels. They are also a good source of vitamin D, calcium, B12, and protein.

All fish, but especially sardines because they contain fat, if not fresh the flavor is altered.
Signals to recognize that fish is fresh even for the less experienced:
The skin must be humid and shiny
The scales must be compact
The body must be rigid and have an ocean smell

Sardines will preserve all flavors if the cooking is fast and simple.

Broiled or grilled fresh sardines with garlic, parsley, black pepper and a good drizzle of extra-virgin olive oil

If a good fishmonger is not nearby, look for canned, smoked, or pickled sardines. When buying them canned, look for the ones packed in their own oil, olive oil, or water rather than in soybean or cottonseed oil.

Canned Sardine Salad

In my household, we also love salted sardines or anchovies.
      One of my favorite brands of anchovies

Another dish which I have bee eating since childhood, is
Cabbage with Cornbread and Fried Sardines - Verza con Pizza di Granturco e Sarde Fritte

1 cabbage
2 cloves chopped garlic
1/2 cup olive oil (fry sardines or anchovies in it and later pour over cabbage).  See below.
2 chilies or red pepper flakes
Pinch of black pepper
Adjust salt if necessary

Cornbread recipe.    Cook cabbage and set aside.

Fried sardines and peppers
Fried Sardines
Ingredients for 2 persons
8 sardines or anchovies
2 tablespoons of flour
1/2 cup olive oil

Being that sardines or anchovies are salted, they must be rinsed and sit in water for an hour.  Water should be changed often to remove salt.  Drain and pat dry.  Dust sardines with flour and fry in hot oil about 5 minutes.  Set aside.  In the same oil, add chopped garlic, few hot or sweet chilies, black pepper and simmer for 5 minutes and pour over the cooked cabbage.  Serve with cornbread and fried sardines or anchovies.


  1. Yucky, there is so many other Nutritious and appetizing ways to age youthful,be healthy and enjoy an extraordinary quality of life besides eating dead fish, just ask Bernando Lapallo who is 109 years old and living the life of most of our dreams...without eating yucky dead fish!

  2. Anonymous - Thank you for commenting. Your're entitled to your opinion.

  3. Anonymous- According to other sources, Bermando Lapallo does eat fish.
    “Please note that he is not a 100% raw foodist and still consumes fish along with some other basic grocery store foods. However, the bulk of his diet is fresh vegetables, fruits, and fish.”

  4. Our illustrious bureaucrats at the FDA won’t allow these companies to tell us; New England Journal of Medicine found these naturally packed Omega-3 protein morsels will dramatically reduce triglyceride levels in heart risk individuals. They recommended a diet of 4 oz. (coincidently the same as a can of sardines) x 2 week. Try it! Two weeks later, levels were healthy again.
    Most ‘land-locked’ Americans, not accustomed to this more fragrant delicacy, should drizzle ¼ lemon on top. It will ‘knock-back’ both the flavor and fragrance of these mega-calcium packed treats. How do they get those tiny bones out? Canners don’t. Fish are precooked upside down and then olive oil or sauces are placed in upright cans. Top is seamed and then cans are cooked again to insure a fully recyclable metal container with a ‘shelf-life’ of a decade. This cooking softens the bones to a paste that maintains its full calcium benefit.
    If you’re a fellow ‘foodie’ who has been enjoying this fabulous mid-afternoon hunger-buster, don’t ‘toss’ the best part! Sip the fabulous olive oil from the container and derive all of its health benefits also (including a medically proven appetite suppressant so dinner is not a ‘binge’).

  5. Scott - Thank you for commenting.

  6. I used to eat canned sardines as a kid but haven't tried fresh. I think I'll have to keep my eyes peeled next trip to the market. Thanks for the post!

    1. My pleasure, Paminwales. Thank you for stopping and commenting.

  7. I love it fried, topped it on sautéed garlic, onion slices, soya sauce, string beans or any green veg. sometimes, after frying, I add onions, some soya, chili. delicious!