In a 1984 essay on "The Unsung Sardine", published in Town & Country Magazine, author James Villas writes: "Ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach." Other nutritional reference books confirm these facts. Plus, sardines are a good source of omega-3 fatty acids, particularly the heart-healthy oil, EPA (eicosapentaenoic acid).

Some delicious recipes, easy to follow, wonderful to eat starting with a simple Newlyn recipe:

SCROWLERS (traditional name for Cornish Sardine)

Descale and clean the sardines and split open. Season well. Grease the hot plate or griddle, cook the fish quickly, one side and then the other.

Years ago these were often cooked over an open fire, indoors.

BRUSCHETTA WITH FRESH SARDINES

4 thick slices Italian bread
2 tablespoons olive oil
1 clove garlic
Salt and fresh ground black pepper
4 fresh sardines, cleaned and filleted
1 lemon
1 teaspoon chopped Italian flat-leaf parsley

Lightly oil bread slices with olive oil and place them on a baking sheet. Place under grill and toast until golden brown and crisp.

While toast is still warm, rub 1 side of each slice with the fresh garlic. Place 2 sardine fillets, silver skin side facing up, on each toast and put back on the baking sheet. Season with salt and pepper.

Grill for 4 to 6 minutes. Remove tray from oven and garnish with just a squeeze of lemon juice and chopped parsley. Serve immediately.

MARINATED SARDINES
(Original Cornish recipe)

fresh cornish sardines
mixed pickling spices
bayleaves
malt vinegar
salt and pepper

Descale and clean the sardines, remove the heads and tails. Season well with pepper and salt. Place a layer of the fish in an eathenware or baking dish, sprinkle with pickling spice and bay leaves.

Repeat the layers until the dish is full, then add the liquid- three parts vinegar to one part water - to the top of the dish. Tie down with brown paper, or use a close fitting lid (not foil) . Bring to the boil, then bake in a moderate to slow oven until the bones are quite soft. Marinated pilchards are excellent served cold, perhaps with salad and fresh granary bread.