It is a warm and salty water blue fish that is also known as souba or parrocha. It usually inhabits both the coast and the shoreline. Its body is usually slender and elongated, covered with scales, except for the green head and a blue stripe on the sides. Its belly is silver in color. It usually feeds on crustaceans, plankton, and small fish and eggs as they swim with their mouths open and consume through filtration. Its name originates from Sardinia, where they were very abundant on the sardine coasts. They form schools of fish to move in unison to defend themselves against predators and organize themselves based on their size and color, only dispersing to eat. They usually have a lifespan of only two or three years and begin to reproduce when they are 2 years old.
Properties and benefits:
It contains vitamins, proteins, and minerals (phosphorus, magnesium, and calcium). It has proteins, fats, and water. It is rich in vitamins A, D, B, and B2. Being a blue fish, it is very rich in Omega 3, good for our cardiovascular health, which helps decrease our blood cholesterol and reduce triglyceride levels. It is antioxidant and anti-inflammatory. Thanks to the phosphorus and calcium it contains, sardines are a food that helps us maintain strong bones and teeth. Sardines keep anemia at bay due to their high iron content. And the iodine it contains is essential for regulating the thyroid.
Nutritional value per 100 gr:
Calories: 208
Total fats: 11 g
Cholesterol: 142 mg
Sodium: 505 mg
Potassium: 397 mg
Carbohydrates: 0 g
Proteins: 25 g
Storage and tips:
Sardines can last in the refrigerator for a maximum of 3 days and they should always be stored in the lowest, coldest part of the refrigerator. In a closed container or wrapped in film. If you freeze them, they will last for a maximum of 3 months. The waste from sardines is used to make oil, which is then used in the production of soaps and paints.
Recipe and uses in the kitchen:
Sardines are usually eaten raw, salted, fried, pickled, smoked, or marinated. If you are going to marinate them, you need to have frozen the sardines for 48 hours beforehand and when you are going to defrost them, leave them in the refrigerator overnight. It is better to defrost in the refrigerator than outside to avoid bacteria. You need to remove the scales with a knife and separate the fillets. Put them in a bowl with water and ice to remove all the blood. Once cleaned, dry them well. Then mix 1/2 kg of coarse salt, 250 grams of sugar, black pepper, and the zest of 2 lemons. In a tray, cover a layer with the mixture, place the sardines, and cover with the remaining mixture. Let them marinate for a minimum of 48 hours. Once the time has passed, wash and dry them. Place them in a container with plenty of oil, enough to cover them, and if you are not going to consume them immediately, you can store them in the refrigerator like that.
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