Best Sardines And Diet Ideas

Sardines are a delicious and nutritious seafood option that can be enjoyed as a snack or part of any meal. They are an excellent source of healthy fats and nutrients, making them a great choice for those looking to improve their overall health.

A wide variety of canned seafood.

My Favorite Sardines

I spent about 6 months and countless taste tests to come up with what I believe to be the best sardines, at a reasonable price or quality/price ratio.

Why European canneries are better than Asian (in my opinion)

This was not hard to hypothesize:

1. European canneries have been around longer.
2. Europeans (those that live around the Mediterranean) are much more choosy about their seafood.

I also believe the Northern Atlantic is cleaner than the Pacific.

3 out of 4 of my favorite brands are European

1. Matiz, From Spain.
2. King Oscar from Poland
3. Bela from Portugual
4. Wild Planet Pacific fisheries in Japan, processed in Vietnam and Atlantic fisheries in Morocco

I was surprised to find out that some off-brand names will hire out or contract a cannery, usually South Asian to manage the canning and branding for their sardines.

So how do you choose the best sardines for you?

4 Ways to rate and choose your best sardines

If you’re looking for the best sardines, there are a few things to consider.

The Cannery
First, think about the cannery. Some are better than others at catching and processing sardines. There are still family-owned canneries in Europe and some lower-priced brand names will shop around for the best price in Asia. Yes, some brand names do not have their own cannery but will hire one and include their label on the package.

The Fish
Second, consider the quality of the fish. The best sardines will be fresh and healthy. Most purchases on Amazon currently have about a 3-year expiration window.

Don’t buy any that are within one year of expiration. Feel free to send them back, there are too many choices available and you will want to pick the right time to open the can.

Once you open the can look at the quality of the skin, is it intact or are bits and pieces missing? This will attest to the time getting to the port and/or how the fish are packaged.

The fresher the fish or can, the more taste and texture will stand out.

You can see the sardines are nicely packed and the skin is very strong with few abrasions.

Sauce
Third, think about the sauce. Some sauces are better than others, and some sardines are canned with no sauce at all.

Most options available can have lemon flavors, Piri Piri pepper, mustard, and tomato sauce. And all quality sardines will have an (extra) virgin olive oil option. And some without a sauce use salt water.

Price
Finally, consider the price. Sardines are usually very affordable, but some brands are more expensive than others which doesn’t mean the higher prices are better.

By considering these factors, you can find the best sardines for your needs and price point.

Additionally, there are many health benefits associated with eating sardines on a regular basis.

4 Main Health Benefits of Sardines Include

• Improved heart health: The omega-3 fatty acids found in sardines can help to reduce inflammation and improve heart health.
• Better cognitive function: The DHA and EPA found in sardines have been linked to better cognitive function and a reduced risk of Alzheimer’s disease.
• Lower risk of cancer: The selenium and vitamin B12 found in sardines can help to protect against some types of cancer.
• Stronger bones: The calcium and phosphorus in sardines can help to strengthen bones and reduce the risk of osteoporosis.

There are many ways to enjoy sardines, and they can be easily incorporated into a variety of recipes. Some simple ideas include using them as an ingredient in salads or appetizers.

How to increase health benefits and taste

As we get older we tend to deplete our micronutrients because of the American Diet. Luckily the Mediterranean diet offers plenty of options to increase flavors and health benefits.

Sardines alone can be pretty tasty but when you add lemon and cracked pepper your mouth will thank you.

There is also a good reason why crackers go so well with sardines. The salt and crunch add a whole new set of textures and sensations to the mouth.

Some other additions that will complement your next seafood meal:

• Olives
• Capers
• Hot Souce
• Seaweed
• Lemons
• Cracked Pepper
• Cilantro or parsley
• Eggs
• Avocados
• Sauerkraut

All of these have their own unique set of micronutrients that you will never see in the Standard American Diet (SAD).

Recipes & Cooking Ideas

If you’re looking for a healthy seafood option that offers plenty of benefits, sardines are a great choice.

Here are many easy ways to introduce them into your diet, so start exploring all the delicious possibilities today!