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By Simon – Ship’s Cook


Asking us here at John West to say whether we prefer one fish over another is like asking a parent to pick their favourite child. We love all our fish the same. But if you really can’t decide whether to go for sardines or salmon, here are a few side-by-side comparisons to help you make your mind up.

Salmon is an oily fish, which means it’s a great source of heart-healthy long chain Omega 3 fatty acids. One portion of canned salmon contains over 20g of protein and over 7.5 microgrammes of Vitamin D. Skinless and boneless pink and red salmon are also low saturated fat foods which score green on traffic light food labels.

Sardines are a source of Omega 3 and in fact a 100g can contains around 2g of Omega 3 fatty acids. One portion of sardines also contains over 35% of the recommended Vitamin D daily intake, which is essential for healthy teeth and bones. Sardines are rich in Vitamin B12 too, which can help to reduce tiredness and fatigue.

Verdict: Both have health benefits - so no big difference there!

Which is the tastiest?
Sardines might only be relatively small fish, but they’re very big in taste and flavour.

Salmon has a milder taste and flavour than sardines, but that’s not stopped it becoming one of the most popular canned fish in the world.

Verdict: One strong, one mild, so it depends on personal taste really

Which is the most versatile?
Salmon can be as simple as a sandwich or as exciting as a stir-fry, pasta, teriyaki or quiche. Check out these recipes and see for yourself.

Sardines are famous for being fantastic on hot buttered toast, but they’re also wonderful in pizzas, pastas and more. Check out these recipes and see for yourself.

Verdict: Both very versatile across a range of snacks and dishes

Well there you go- Sardines or Salmon? A contest with no clear winner whatsoever. They’re both very healthy, both very tasty and both extremely versatile.

So if you still can’t decide which one to include in your lunchbox, here’s a suggestion…toss a coin!

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