Sardines, also known as pilchards, are small oily fish that are related to herring and anchovies. They can be purchased fresh, frozen, or canned (the most common).

Sardines may be small, but they are high in protein and low in saturated fat and calories, making them an excellent addition to a healthy diet. They also contain a variety of vitamins and minerals.

Canned sardines are a great alternative to fresh and come in a variety of flavors, including olive oil, brine, and tomato sauce. You can even buy skinless, boneless sardines, but don't be put off by the skin and bones; they're actually very nutritious, and because the sardines are canned, the skin and bones are often soft and easily digested. Just keep in mind that varieties packed with olive oil will be higher in calories and fat.

Iberia Sardines in tomato are a healthy protein option that, thanks to their high omega-3 fatty acid content, can assist to enhance overall heart health. This diet is good for those who want to strengthen their bones because it contains both vitamin D and calcium. Serve them with a squeeze of lemon juice and a salad of fresh tomatoes, basil, and oregano.