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Sardines (pilchards)

In season Summer Autumn Winter

Food Description:

Pilchards is the marketing name for a sardine. The sardine is an oily fish averaging 15 cm long.

General Information:

Category: Seafood - Finfish
To Buy: Buy fresh sardines whole or filleted. Whole sardines should be firm with heads attached and stomachs intact. There should also be a pleasant, fresh smell.  Pilchards can also be purchased butterflied. Canned sardines are also available - buy them in springwater to reduce fat content.
To Store: Wrap whole fish or fillets in plastic wrap or put in an airtight container.  Keep up to 2 days in the refrigerator.
Tips and Tricks: Scale, clean and gut.  To butterfly, break head from body and then run thumb down stomach cavity; gut will just come away.  Press open flat on a board and remove bones if desired.  Smaller species can be served whole, but do need to be scaled and gutted. A serve of sardines is equal to about four sardines.

Nutrition (Per serve):

Weight (grams): 61
Carbohydrates, g: 0.0
Fat (g): 9.6
Monosaturated Fat , g: 3.1
Vitamin B2: Aids in the metabolism of fats, protein and carbohydrate. Also involved in maintaining mucous membranes and body tissues, good vision and health of skin.
Vitamin D: Produced in the body by the action of UV light on the skin. Necessary for the absorption of calcium and the regulation of phosphorus; this action maintains bone and teeth health as well as nervous system, heart and muscles and blood clotting functions. Contraindications: Taken in excess will accumulate in the body and cause toxicity.
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 581
Protein (g): 13.3
Saturated Fat, g : 3.1
Omega 3's (g): Polyunsaturated fatty acids essential in the diet as the body can't produce naturally. Lowers levels of harmful LDL cholesterol and blood pressure, therefore protects against heart disease. Involved in production of anti-inflammatory prostaglandins.
Niacin (B3):
Calcium: The most abundant mineral in the body, calcium is essential for health of bones and teeth, and also for nerve transmission, cardiovascular health, muscle contraction and blood clotting.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Sodium: Helps to maintain water levels in the body and is involved in secretion of gastric juices and nutrient transport. High amounts of sodium may lead to water retention and high blood pressure if it is not adequately excreted.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips: An oily fish best suited to grilling, baking or barbecuing.  Brush lightly with olive oil and sprinkle with lemon parsley and black pepper.

Benefits the Following Health Conditions:*

Aches & Pains
Alzheimers Disease
Arthritis
Low Energy
Acne
Anaemia
Inflammation
Skin Conditions

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.





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