One serving (four sardines) provides 3-4 grams of omega-3 fatty acids, which can help preserve strength in aging muscles. A fish market or upscale grocery store can order fresh sardines, which taste much different than canned sardines.

Makes two main course servings (four fish).

1 lb. fresh sardines (about eight fish)
2 T. olive oil
2 T. minced parsley
Salt and ground black pepper to taste
Lemon wedges for garnish

Balsamic Tomatoes
1 ripe tomato, deseeded and cubed
2 scallions, thinly sliced
2 T. balsamic vinegar

•    Prepare Balsamic Tomatoes by mixing all ingredients together. Set aside to marinate.
•    Preheat the grill pan to medium-high.
•    Rinse, gut and clean the fish and pat dry with paper towels.
•    Brush fish lightly with olive oil. Sprinkle with salt and pepper.
•    Place in single layer in grill pan and cook 3-4 minutes on each side, or until skin begins to brown.
•    Remove from pan, sprinkle with parsley and serve hot, with Balsamic Tomatoes and lemon wedges. 

Nutritional Information per Serving: 350 calories, 20 g protein, 5 g carbohydrates, 13 g fat (6 g saturated), 85 mg cholesterol, 1.8 g fiber, 240 mg sodium.