Latest news with #sardines
Yahoo
18-07-2025
- Health
- Yahoo
The Surprising Anti-Inflammatory Food You Should Be Eating More Of but Probably Aren't, According to Dietitians
Fatty fish like salmon and sardines are underrated anti-inflammatory foods that support overall health. Rich in omega-3s like EPA and DHA, fish can help lower inflammation and protect the heart and brain. Whether fresh, canned, or frozen, adding more fatty fish to your meals is simple—and worth the you think of anti-inflammatory foods, fatty fish like salmon, sardines and mackerel might not be the first to come to mind—but registered dietitians agree that they should be. Rich in omega-3 fatty acids, fatty fish may help reduce chronic inflammation and lower the risk of chronic diseases, like heart disease, type 2 diabetes, Alzheimer's disease and cancer. 'Including more fatty fish in your diet may support overall health and reduce your risk of these inflammation-related conditions,' says Lauren Manaker, M.S., RDN. Read on to learn why fatty fish like salmon, sardines, mackerel, herring and anchovies are anti-inflammatory foods that you should be eating more of, plus tips for incorporating fish into your diet. How Can Fatty Fish Help with Inflammation? Fatty fish like salmon, tuna, mackerel, sardines and anchovies are an excellent source of omega-3 fatty acids. More specifically, they're rich in the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have anti-inflammatory effects. 'These essential fatty acids play a critical role in reducing inflammation in the body,' Manaker says. 'They work by decreasing the production of inflammatory molecules and compounds, which can help manage chronic inflammation linked to conditions like heart disease.' One study found that consuming two to three portions of fish per week reduced the risk of cardiovascular disease and cardiovascular disease outcomes by 8% and 10%, respectively. It also found that daily fish intake reduced the risk of heart disease by up to 30%. You can think of these anti-inflammatory properties as a protective barrier that helps defend the body against cellular damage. 'Consuming more fatty fish [may also] help ensure our organs are protected from external and internal threats, such as pollutants,' says Tracy Lockwood Beckerman, M.S., RD. These essential fatty acids are also important for supporting heart, brain and skin health, adds Maddie Pasquariello, M.S., RD. Because the body can't produce them on its own, it's essential to consume omega-3s through food. There's no official recommendation for how much EPA and DHA to consume daily. However, the American Heart Association recommends eating 3 ounces of fish—preferably oily fish—at least twice a week. Other Reasons to Eat Fatty Fish Beyond their anti-inflammatory benefits, fatty fish are also a great source of protein, which helps with muscle repair, growth and immune functioning. They also contain a variety of micronutrients that are essential for overall health. 'Fatty fish are a source of vitamins and minerals such as vitamin D, a nutrient crucial for bone health and immune support, and selenium, an antioxidant that protects cells from damage,' says Manaker. Tips for Eating More Fatty Fish Add Sardines or Anchovies to Salads, Snacks and Appetizers: 'I love using anchovies in Caesar dressing or on top of salads, and sardines are delicious on toast as an appetizer or snack,' Pasquariello says. Start with a Milder Fish: 'Salmon and tuna are some of the easiest fish to cook, requiring just a quick sear or bake in the oven,' Pasquariello says. 'I love pairing salmon with a Dijon mustard glaze or simple lemon and olive oil dressing, or cooking tuna with a quick sear on each side and topping it with sesame seeds and soy sauce.' Trout is another mild fish that's quick to prepare. Enjoy in Smaller Amounts: If you don't love the taste of fish but still want to give it a try, consider a dish where fish plays more of a supporting role rather than the central focus. 'You can add fish to dishes like pasta along with other ingredients to dilute the taste while still reaping the benefits,' Manaker says. Eat More Canned Fish: Canned fish, like salmon or sardines, offer a convenient and cost-effective way to add more fish to your diet. Stock Your Freezer with Frozen Fish: Keep frozen fish on hand for nights when you're too busy to make it to the grocery store. 'Frozen options provide the same beneficial antioxidants and anti-inflammatory properties as fresh fish and might even have a less-pronounced fishy smell during cooking,' Beckerman says. Plus, you can cook salmon directly from frozen—no thawing required. Our Expert Take Fatty fish are rich in omega-3 fatty acids and are an excellent addition to an anti-inflammatory diet. If you're not eating fatty fish like tuna, mackerel, sardines and salmon regularly, now is a great time to start. And remember, eating fish doesn't have to be complicated or expensive. Try adding fresh or canned fish to scrambled eggs, salads, toast, stir-fries or pasta dishes. 'Start by incorporating it into meals you already enjoy—think salmon on a salad, mackerel spread on whole-grain crackers or tuna in a wrap,' Manaker says. 'Aim for about two servings of lower-mercury fatty fish per week.' Read the original article on EATINGWELL
The Guardian
14-07-2025
- General
- The Guardian
Grilled sardines and tomato and anchovy pie – Irina Janakievska's Balkan recipes for summer
Along the Adriatic coast, sardines are usually grilled over an open fire (na gradele) and served with lemon, excellent local olive oil and blitva, a side dish of young swiss chard, potato and garlic. Fresh sardines are key (they should smell of the sea) and do cook them whole (the heads add wonderful flavour and the small bones soften during cooking). On the Croatian island of Vis, two beloved pogačas (bread)– viška and komiška – tell a tale of friendly rivalry. Both are savoury bread pies (pogača being the word for bread and similar in both composition and etymology to Italian focaccia) filled with onions and salted fish (typically anchovies or sardines), a nod to the island's ancient fishing and seafaring heritage. The key difference? Tomatoes. In Vis town (one side of the island), they're absent; in Komiža (the other side of the island), they're essential and cooked down into a rich sauce. The tomato version is a perfect celebration of summer. The short fermentation time enhances the sauce's depth of flavour, but not overpoweringly so – it is slightly funky, garlicky and spicy, but with a burst of freshness from the citrus and herbs. If you are adept at fermentation, feel free to leave it longer (seven to 14 days), because the flavour will get more complex with time. Once blended, the sauce will keep in the fridge for up to a week. Prep 20 minFerment 72 hr+Marinate 15 min Cook 45 min Serves 4-6 For the tomato sauce300g green tomatoes, roughly chopped1-2 long red or green chillies (30g), sliced, or more to taste1-2 garlic cloves, peeled and sliced¼ tsp black peppercorns Flaky sea salt and black pepper 1 tsp caster sugar150ml filtered water, or boiled and cooled water3 tbsp lemon juice 1 tbsp white balsamic vinegar, or apple cider vinegar 30g fresh parsley, leaves picked and finely chopped10g fresh oregano, leaves picked and finely chopped For the sardines1-1.2kg fresh whole sardines (about 20-24 fish), gutted and descaled3 tbsp extra-virgin olive oil, plus extra for cooking2 garlic cloves, peeled and minced2 fresh rosemary sprigs, leaves stripped and finely chopped2 lemons, 1 zested and juiced, 1 cut into wedgesFresh bay leaves (optional) Start the sauce three or four days in advance. In a clean, sterilised 500ml jar, layer the tomatoes, chillies, garlic and peppercorns. Dissolve 3g salt and half a teaspoon of sugar in the filtered water, then pour this over the tomatoes, ensuring everything is submerged (use a fermentation weight or press down with a smaller sterilised jar). Cover loosely with a lid or cheese cloth and leave at room temperature for three to four days, stirring daily. It should smell tangy, with bubbles forming by day two or three. To cook, drain the tomatoes (reserve the brine), transfer the mix to a food processor with the remaining half-teaspoon of sugar, the lemon juice and vinegar, and blend to a chunky or smooth sauce according to your preference. Stir in the herbs, then adjust the salt or acidity to taste; if need be, add a splash of reserved brine. Rinse the sardines under cold water, pat dry with paper towel and put in a shallow dish. In a small bowl, mix the oil, garlic, rosemary, lemon zest, a tablespoon of salt and half a teaspoon of ground black pepper, then coat the fish in this marinade and set aside for at least 15 minutes. For outdoor cooking, prepare a barbecue and let the coals burn until they are covered with a layer of white ash. Oil the grates to prevent sticking or use a fish basket, and scatter bay leaves (if using) directly on to the hot coals. Lay the sardines perpendicular to the grates, so they won't fall through (or in the basket) and grill for three to four minutes per side, until the skin is crisp and slightly charred and the flesh is opaque and flaky. (For indoor cooking, heat the grill to its highest setting, arrange the fish on a large lined baking sheet and grill for eight to 10 minutes.) Serve on a platter with lemon wedges and the tomato sauce in a bowl on the side. Good-quality tomato puree is a great shortcut for fresh tomatoes, and I love adding olives for extra flavour. For a vegan version, use capers instead of anchovies. Pogača is traditionally made with a firmer dough, but I prefer this slow-prove, no-knead method for a lighter texture. Serve warm, cut into squares, with the best olive oil you can find. A glass of plavac mali wouldn't go amiss, either. Prep 15 min Prove 2 hr+ Cook 1 hr 30 min Serves 8-12 For the dough10g fast-acting dry yeast 1 tbsp caster sugar, or honey525g lukewarm water750g strong white bread flour, sifted, plus extra for dustingFlaky sea salt and black pepper3 tbsp extra-virgin olive oil, plus extra for brushing For the filling4 tbsp extra-virgin olive oil3-4 brown onions (about 750-800g), peeled, halved and sliced into thin half-moons2 tbsp tomato puree, ideally double concentrate50g tin anchovy fillets in olive oil, drained and the oil reserved100g pitted black olives (ideally in olive oil), quartered lengthways2 sprigs fresh rosemary, leaves stripped and roughly chopped10g fresh oregano, leaves stripped and roughly chopped Mix the yeast, sugar and water in a small bowl and set aside for five to 10 minutes, until frothy. Combine the flour and a tablespoon of salt in a large bowl, make a well in the middle, then add the yeast mix and a tablespoon of oil and mix to a shaggy, sticky dough. Drizzle another tablespoon of oil over the dough, cover and leave to prove in a warm place for an hour to an hour and a half, until doubled in size. Knock back the dough: using a fork, lift and fold the edges of the dough up and over the centre, turning the bowl slightly each time. Repeat eight times, then shape back into a ball, cover and prove again for an hour to an hour and a half, until doubled in size. Meanwhile, make the filling. Put the oil in a sauté pan on a medium-high heat. Add the onions, half a teaspoon of salt and three or four tablespoons of water, then cook, stirring occasionally, for 25-30 minutes, until soft and golden. Stir in the tomato puree and a generous grind of black pepper, cook for another two or three minutes, then take off the heat and leave to cool. Heat the oven to 220C (200C fan)/425F/gas 7 and brush a large 24cm x 34cm baking tin with the remaining oil. Tip the dough on to a lightly floured work surface and divide it into two pieces, one slightly larger than the other. Flour your hands and roll each piece into a ball, then transfer the larger piece to the oiled tin. Using your fingertips, gently press and stretch the dough to cover the bottom of the tin. Spread the cooled onion mix over the dough, arrange the anchovies on top, and scatter on the olives, rosemary and oregano. Flour your hands again, stretch the second piece of dough, and place it over the filling. Pinch and fold the edges to seal, then prick holes all over the top with a fork. Brush all over with the reserved anchovy oil and sprinkle over a generous pinch of flaked salt. Bake for 25-30 minutes, until deep golden brown. Remove and leave to cool for at least 15 minutes before slicing and serving. Irina Janakievska's book, The Balkan Kitchen, is published by Hardie Grant at £27. To order a copy for £24.30, visit
The Guardian
14-07-2025
- General
- The Guardian
Grilled sardines and tomato and anchovy pie – Irina Janakievska's Balkan recipes for summer
Along the Adriatic coast, sardines are usually grilled over an open fire (na gradele) and served with lemon, excellent local olive oil and blitva, a side dish of young swiss chard, potato and garlic. Fresh sardines are key (they should smell of the sea) and do cook them whole (the heads add wonderful flavour and the small bones soften during cooking). On the Croatian island of Vis, two beloved pogačas (bread)– viška and komiška – tell a tale of friendly rivalry. Both are savoury bread pies (pogača being the word for bread and similar in both composition and etymology to Italian focaccia) filled with onions and salted fish (typically anchovies or sardines), a nod to the island's ancient fishing and seafaring heritage. The key difference? Tomatoes. In Vis town (one side of the island), they're absent; in Komiža (the other side of the island), they're essential and cooked down into a rich sauce. The tomato version is a perfect celebration of summer. The short fermentation time enhances the sauce's depth of flavour, but not overpoweringly so – it is slightly funky, garlicky and spicy, but with a burst of freshness from the citrus and herbs. If you are adept at fermentation, feel free to leave it longer (seven to 14 days), because the flavour will get more complex with time. Once blended, the sauce will keep in the fridge for up to a week. Prep 20 minFerment 72 hr+Marinate 15 min Cook 45 min Serves 4-6 For the tomato sauce300g green tomatoes, roughly chopped1-2 long red or green chillies (30g), sliced, or more to taste1-2 garlic cloves, peeled and sliced¼ tsp black peppercorns Flaky sea salt and black pepper 1 tsp caster sugar150ml filtered water, or boiled and cooled water3 tbsp lemon juice 1 tbsp white balsamic vinegar, or apple cider vinegar 30g fresh parsley, leaves picked and finely chopped10g fresh oregano, leaves picked and finely chopped For the sardines1-1.2kg fresh whole sardines (about 20-24 fish), gutted and descaled3 tbsp extra-virgin olive oil, plus extra for cooking2 garlic cloves, peeled and minced2 fresh rosemary sprigs, leaves stripped and finely chopped2 lemons, 1 zested and juiced, 1 cut into wedgesFresh bay leaves (optional) Start the sauce three or four days in advance. In a clean, sterilised 500ml jar, layer the tomatoes, chillies, garlic and peppercorns. Dissolve 3g salt and half a teaspoon of sugar in the filtered water, then pour this over the tomatoes, ensuring everything is submerged (use a fermentation weight or press down with a smaller sterilised jar). Cover loosely with a lid or cheese cloth and leave at room temperature for three to four days, stirring daily. It should smell tangy, with bubbles forming by day two or three. To cook, drain the tomatoes (reserve the brine), transfer the mix to a food processor with the remaining half-teaspoon of sugar, the lemon juice and vinegar, and blend to a chunky or smooth sauce according to your preference. Stir in the herbs, then adjust the salt or acidity to taste; if need be, add a splash of reserved brine. Rinse the sardines under cold water, pat dry with paper towel and put in a shallow dish. In a small bowl, mix the oil, garlic, rosemary, lemon zest, a tablespoon of salt and half a teaspoon of ground black pepper, then coat the fish in this marinade and set aside for at least 15 minutes. For outdoor cooking, prepare a barbecue and let the coals burn until they are covered with a layer of white ash. Oil the grates to prevent sticking or use a fish basket, and scatter bay leaves (if using) directly on to the hot coals. Lay the sardines perpendicular to the grates, so they won't fall through (or in the basket) and grill for three to four minutes per side, until the skin is crisp and slightly charred and the flesh is opaque and flaky. (For indoor cooking, heat the grill to its highest setting, arrange the fish on a large lined baking sheet and grill for eight to 10 minutes.) Serve on a platter with lemon wedges and the tomato sauce in a bowl on the side. Good-quality tomato puree is a great shortcut for fresh tomatoes, and I love adding olives for extra flavour. For a vegan version, use capers instead of anchovies. Pogača is traditionally made with a firmer dough, but I prefer this slow-prove, no-knead method for a lighter texture. Serve warm, cut into squares, with the best olive oil you can find. A glass of plavac mali wouldn't go amiss, either. Prep 15 min Prove 2 hr+ Cook 1 hr 30 min Serves 8-12 For the dough10g fast-acting dry yeast 1 tbsp caster sugar, or honey525g lukewarm water750g strong white bread flour, sifted, plus extra for dustingFlaky sea salt and black pepper3 tbsp extra-virgin olive oil, plus extra for brushing For the filling4 tbsp extra-virgin olive oil3-4 brown onions (about 750-800g), peeled, halved and sliced into thin half-moons2 tbsp tomato puree, ideally double concentrate50g tin anchovy fillets in olive oil, drained and the oil reserved100g pitted black olives (ideally in olive oil), quartered lengthways2 sprigs fresh rosemary, leaves stripped and roughly chopped10g fresh oregano, leaves stripped and roughly chopped Mix the yeast, sugar and water in a small bowl and set aside for five to 10 minutes, until frothy. Combine the flour and a tablespoon of salt in a large bowl, make a well in the middle, then add the yeast mix and a tablespoon of oil and mix to a shaggy, sticky dough. Drizzle another tablespoon of oil over the dough, cover and leave to prove in a warm place for an hour to an hour and a half, until doubled in size. Knock back the dough: using a fork, lift and fold the edges of the dough up and over the centre, turning the bowl slightly each time. Repeat eight times, then shape back into a ball, cover and prove again for an hour to an hour and a half, until doubled in size. Meanwhile, make the filling. Put the oil in a sauté pan on a medium-high heat. Add the onions, half a teaspoon of salt and three or four tablespoons of water, then cook, stirring occasionally, for 25-30 minutes, until soft and golden. Stir in the tomato puree and a generous grind of black pepper, cook for another two or three minutes, then take off the heat and leave to cool. Heat the oven to 220C (200C fan)/425F/gas 7 and brush a large 24cm x 34cm baking tin with the remaining oil. Tip the dough on to a lightly floured work surface and divide it into two pieces, one slightly larger than the other. Flour your hands and roll each piece into a ball, then transfer the larger piece to the oiled tin. Using your fingertips, gently press and stretch the dough to cover the bottom of the tin. Spread the cooled onion mix over the dough, arrange the anchovies on top, and scatter on the olives, rosemary and oregano. Flour your hands again, stretch the second piece of dough, and place it over the filling. Pinch and fold the edges to seal, then prick holes all over the top with a fork. Brush all over with the reserved anchovy oil and sprinkle over a generous pinch of flaked salt. Bake for 25-30 minutes, until deep golden brown. Remove and leave to cool for at least 15 minutes before slicing and serving. Irina Janakievska's book, The Balkan Kitchen, is published by Hardie Grant at £27. To order a copy for £24.30, visit
The Sun
06-07-2025
- The Sun
Fisherman missing feared dead after ‘being attacked by TWO SHARKS' while dragging in his catch in South Africa
A MISSING fisherman is feared dead after getting attacked by two sharks while dragging in a huge haul of sardines in South Africa. Two pals rushed to the spot where he disappeared - but as the fins of two other beasts suspected to be Bronze Whalers headed for them, they retreated. 4 4 4 The horror attack on Friday afternoon happened on a beach popular with divers and surfers at Mfazazana, Kwa-Zulu Natal province, 60 miles south of Durban. A National Sea Rescue Institute spokesman said: 'A 37-year-old local man is reported missing following a shark incident that involved 3 local fishermen. 'We and the SA police and the Water Policing and Diving Services unit were told a man disappeared under the water after a shark surfaced where he was netting. "It appears that at least one friend attempted to intervene but it is believed that he was confronted by at least 2 sharks in the surf and he retreated to the shoreline. 'It is believed the sharks were feeding on a school of sardines at the time. A large scale search is underway but so far no sign of the missing man has been found'. In the last 25 years, 37 people have been killed by sharks off the coast of South Africa - with the last being restauranteur Kimon Bisogno, 39, in September 2022. The pizza shop boss was swimming in Plettenberg Bay when a Great White attacked her while husband Diego Milesi, 40, and daughter Luna, 5, were on the beach. And in June 2022, married dad and stockbroker Bruce Wolov, 63, - a snorkeller and long distance swimmer – was attacked and killed by a Great White in the same bay. The year before Robert Frauestein, 38, was killed by a suspected Great White at Chinsta, Eastern Cape, but only his bodyboard with huge bite marks was found. Each year billions of sardines run 1000 mile up the coast from Cape Town to Mozambique in shoals up to 4 miles long and 1.5 miles wide and 90ft deep. Chilling vid shows shark chasing boy, 16, as he was hauled out of water after 'arm left hanging off by sinew' in attack Tens of thousands of dolphins lay in wait for them and round them up into bait balls 60ft in diameter and 20 feet deep and then attack followed by hungry sharks. The feeding frenzy occurs between May and July and it is the biggest annual migration in the world as the sardines as they head for cold water to spawn. Charter boat skipper Walter Bernadis runs a company African Watersports at Port St Johns on the Wild Coast in Eastern Cape that takes tourists out to watch. He said: 'When the sardines are running it is on fire out there and you can see hundreds of sharks tearing into the sardines in a feeding frenzy like no other. 'A photographer with us Sergio Lucas got these amazing shots of a bronze whaler shark doing a somersault over the top of a bait ball as it feasted on sardines. 'There are millions and millions heading past us on the cold Agulhas current but hundreds of thousands never make it thanks to the waiting dolphins and sharks. 'We call it the Greatest Shoal on Earth and it never fails to deliver' he said. Local communities who live on or near the coast along the shoal route flock to the coast in their thousands with large nets they fill every day to feed their villages. Bolivian photographer Sergio Lucas, 31, who captured images of the shark leaping from the water said: 'It was just insane with sharks attacking from every angle. 'The water was turned into a huge froth and I will never forget it' he said. With regards to the death of the fisherman respected skipper Walter said: 'It is unusual for a fisherman to be taken from the beach when netting the sardines. 'But wherever sharks are feeding on a bait ball it is a danger and the last time I knew of someone bitten in one was a British man who scuba dived into one. 'That was against all advice and he got chewed up but he survived' he said. Great White's also turn up at the feast but they are not there for the sardines but the tens of thousands of dolphins and seals that follow the shoal up the coast. 4
Gizmodo
01-07-2025
- Science
- Gizmodo
Ancient DNA Unlocks the Secret Recipe of Roman Fish Sauce
Ancient Romans were known for creating delicious sauces, including garum—a famous fish-based condiment. Scientists studying ancient DNA from a Roman-era salting plant in Spain have found that European sardines were the key ingredient. Fish was an important part of the ancient Roman diet, and Romans processed their catch for long-term preservation in coastal fish-salting plants called cetariae. There, they crushed and fermented small fish into pastes and sauces such as the iconic umami-flavored garum. Today, fermented fish-based sauces remain popular, whether in the form of classic Worcestershire sauce or the many fish sauces produced in Southeast Asia. Analyzing the fish used in Roman condiments could provide insight into the diets and culture of ancient people as well as information on fish populations of the time, but the intense processing that took place at the salting plants, among other things, makes it almost impossible to visually identify species from their remains. To overcome this limitation, an international team of researchers tested a different approach: DNA analysis. Despite the fact that grinding and fermentation accelerate genetic degradation, they were able to sequence DNA from fish remains found in a fish-salting vat at a cetaria in northwest Spain. This achievement sheds light on Roman-era sardines and opens the door for future research on archaeological fish remains. 'The bottoms of fish-salting vats offer a myriad of remains, yet one of the biggest challenges to studying pelagic fish from these contexts is the small size of the bone material,' the researchers wrote in a study published today in Antiquity. 'To our knowledge, genomic studies have yet to take advantage of the vast potential of this data source for elucidating past fish consumption and the population dynamics of commercially relevant fish species.' To test the validity of genetic analysis within this context, the team successfully extracted and sequenced DNA from the small bone remains of previously identified European sardines discovered at an ancient Roman fish-salting plant in the Spanish archaeological site of Adro Vello. Co-author Paula Campos—a researcher at the University of Porto specializing in ancient DNA—and her colleagues then compared the ancient DNA sequences with genetic data from contemporary sardines. They concluded that ancient sardines were genetically similar to their modern-day counterparts in the same region. This is notable, given that the species is known for its dispersal capabilities. 'Here, the authors demonstrate that, despite being crushed and exposed to acidic conditions, usable DNA can be recovered from ichthyological [fish] residues at the bottom of fish-salting vats,' the researchers explained. 'Analysis of these data has the potential to open a new research avenue into the subsistence economies, cultures, and diets of past human populations and provide information on fish populations that cannot be obtained from fishery catch data or modern specimens alone.' Ultimately, the study highlights a successful way of accessing an overlooked archaeological resource. It also confirms that in ancient Rome, fish weren't friends—they were very much food.
