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Sardine (Sardina Pilchardus)

A small round oily fish of the herring family - when they"re mature they are called pilchards, and can grow up to 25cm. They range from the Mediterranean to the southern coast of Britain, larger fish tend to do better further north. Sardines are best grilled (see above right), particularly on a barbecue, and frozen ones, suitable for this, are generally available throughout the year.

Pichards, likewise, may be simply scaled, gutted and grilled. Both are favourites of the canning industry.

Both sardines and pilchards are high in Omega-3 fatty acids, which are thought to hold huge potential in the fight against coronary heart disease as they prevent blood clots, a major cause of heart attacks. These natural fish oils are also thought to help protect the body from asthma, breast cancer, diabetes, high blood pressure, kidney disease, and inflammatory diseases such as rheumatoid arthritis. See "Dippie"; "Sardines; tinned"; "Scrowled Pilchards"

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