zig
0

Notifications

  • You're all caught up!

Sardines & Sodium

by
author image Jane Smith
Jane Smith has provided educational support, served people with multiple challenges, managed up to nine employees and 86 independent contractors at a time, rescued animals, designed and repaired household items and completed a three-year metalworking apprenticeship. Smith's book, "Giving Him the Blues," was published in 2008. Smith received a Bachelor of Science in education from Kent State University in 1995.
Sardines & Sodium
A close-up of raw sardines. Photo Credit YekoPhotoStudio/iStock/Getty Images

The American Heart Association lists sardines as an important source of omega-3 fatty acids, but the 505 mg of sodium per 3 1/2-oz. serving in Atlantic sardines and the 414 mg of sodium per serving in Pacific sardines offsets this healthy attribute. Sardines provide more sodium, calcium, phosphorus, potassium, B-12 and vitamin E than milk, mackerel, salmon or tuna. Sardines also provide more choline than milk or tuna, but less than mackerel or salmon.

Nutrient Data

Sardines make a good substitute for mackerel, salmon or tuna. Atlantic sardines in oil provide 1 1/2 times the calcium in an 8-oz. glass of whole milk, more than twice as much phosphorus and choline, slightly more potassium, eight times the B-12 and 12 times as much vitamin E per 3 1/2-oz. serving, according to the USDA Nutrient Database for Standard Reference. Only mackerel comes close to providing as much calcium as sardines and none of the others provide as much phosphorus, choline, potassium, B-12 or vitamin E.

Water Rinse

Rinsing the oil, tomato sauce or mustard from the sardines helps lower the sodium content, but soaking them in water afterward does an even better job due to diffusion -- the tendency for elements to distribute themselves evenly throughout a fluid. Place the sardines in a colander and run water over them for five minutes, then space them 1/4-inch apart in a shallow baking dish and cover them with water. Soak the sardines for 2 to 4 hours in the refrigerator before discarding the water and patting them dry with paper towels.

Milk and Bread Soak

Soaking the sardines in milk is another way to lower the sodium content. Cut the crusts from slices of white bread and use them to cover the bottom of a shallow baking dish. Place the sardines on the bread slices and cover everything with milk. Allow the sardines to soak for 2 to 24 hours before rinsing them and patting them dry.

Starch Coats

You can also lower the sodium by spreading a layer of cooked white rice, pasta or mashed potatoes made without any salt or spices in the bottom of a shallow baking dish. Place the sardines a 1/2-inch apart on the cooked rice, pasta or mashed potatoes. Cover them with more rice, pasta or mashed potatoes at least 1-inch deep. Refrigerate overnight. Rinse the sardines and use the rice, pasta or mashed potatoes to thicken chowder. Potatoes and other high-starch foods will draw salt from the sardines as long as they are not already salted.

LiveStrong Calorie Tracker
Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.