Rediscovering the charm of sardines – Enjoy Japanese food culture with nutritious recipes

In this article, we will introduce the characteristics of sardines, their nutritional value and health benefits, and some recommended recipes using sardines. Sardines are a familiar fish on our dinner tables. Due to their affordable price and delicious taste, they can be said to be a representative fish for the common people

Characteristics of sardines

In Japan, the type known as sardines is particularly common. Sardines are divided into three categories based on their size: large sardines over 18 cm, medium sardines around 12 cm, and small sardines smaller than that

In addition, there are various types of sardines, such as the Pacific herring and the Japanese sardine

Sardines are available almost all year round, but are especially in season from spring through summer

As they lose their freshness quickly, it is best to avoid reddish-brown sardines, sardines with split bellies, red eyes, etc. Fresh sardines have a translucent shine and a sense of vitality

Nutrition and health benefits of sardines

Sardines are rich in eicosapentaenoic acid, a type of unsaturated fatty acid. This compound is said to be effective in preventing heart disease and lowering cholesterol. They are also rich in calcium, DHA, and EPA, making them an essential fish for maintaining good health

Recommended recipes using sardines

Simmered Sardines with Plum and Sashimi-Style Salad Recipe

Ingredients (serves 4)

• 1 piece of ginger
• Snow peas: a little
• Ume shiso or pickled plums: appropriate amount
• Salt, sake, mirin, soy sauce

How to make it

1. Remove the scales from the sardines, cut off the heads, make an incision in the belly to remove the internal organs, and wash them thoroughly
2. Cut the ginger into thin strips and remove the strings from the snow peas, then boil them in boiling water with a little salt until golden brown
3. Put 1 cup of sake and 2 tablespoons of mirin in a pot, bring to a boil and evaporate the alcohol
4. Add ginger, 1 cup soy sauce, umeboshi shiso, and 1 cup water, then arrange the sardines in the pot. Wet a wooden lid to use as a drop lid, and simmer over medium heat for 8 to 10 minutes
5. Pour the broth over the dish and simmer for another 4-5 minutes, then transfer to a serving dish and garnish with green peas that have been lightly boiled in the broth

Sardine sashimi salad

Ingredients (serves 4)

• Sardines (for sashimi): 4 pieces (approx. 200g)
• 1 large piece of ginger
• Chives: 5-6 pieces
• Salt, soy sauce

How to make it

1. Remove the scales, head, and guts from the sardines, wash them in water with a little salt, then open them by hand and remove the central bone
2. Cut into two pieces, remove the belly bone, pull the skin from the head and cut each piece into two or three slices
3. Peel and grate the ginger, and finely chop the chives
4. Place the sardines and condiments in a bowl and serve with soy sauce

The recipes for simmered sardines with plum and sashimi-style salad that we will introduce today will bring out the best in sardines. The simmered plum dish is characterized by a refreshing taste, with the rich flavor of sardines complemented by the tartness of plums. On the other hand, the sashimi-style salad makes the most of the freshness of the sardines, and the condiments of ginger and chives add further flavor. Through these recipes, you will be able to experience the various culinary possibilities of sardines

Sardines are a nutritious and readily available fish. Therefore, incorporating them into your daily meals can make for a healthy and economical meal. Using these recipes as a reference, try making a variety of dishes using sardines

Introducing special recipes using sardines

Olive oil stewed

By making as thin cuts as possible into the Kariruya eggplant, the juices are soaked in a generous amount of flavor and it's delicious.