Pilchards are blue fishes with the same amount of proteins as tuna fish. The problem with pilchrds is that they are two small to handle, and to clean them is not so easy. People prefer big fishes to eat, but we are afecting the marine ecosystem because consuming tuna and skarks eliminate a big quantity of them, and there must be an ecological balance. The big fishes are predators and pilchars are prey, and the seas are incresingly flooded with small marines creatures like sardines, squids etc.

Pilchards are blue fishes, and 100 grams of them is the same in nutrients of 100 grams of tuna fish. They are a rich source of Omega 3 which helps to diminish the levels of cholesterol and triglycerides in blood, apart from the fact that they help in the blood fluidity that reduce the risk of atherosclerosis and thrombosis.

Pilchards are the most common sardines eaten, but there are other kind of sardines,. They are rich in calcium, iodine, vitamins B, full of protein and oils such the Omega 3. You can eat them fresh or canned in oil.

This recipe is really delicious, full of flavour and above all very nutritive. I am using canned pilchards in oil because of time, but you can cook fresh and extract the meat.

We need the following ingredients:

• 4 cans of pilchards
• 12 slices of mozarella cheese
• 500 grams of all use flour
• 3 tablespoon of olive oil
• 1 red pepper
• 1 small onion
• 8 tomatoes
• 14 grams of yeast
• 1 cup of water or more
• salt
• 2 garlic cloves
• fresh oregano

Preparation:

• first prepare the yeast with luke warm water
• add it to the flour
• add salt
• add the olive oil
• knead the dough on the table for 10 minutes
• let it double the size

• peel the tomatoes, and cut in small pieces
• add the garlic and some oregano leaves
• cook until you obtain a thick sauce
• don't add water, cook it in the tomatoes juice

• clean the pilchards of bones, skin and scales
• mix with a fork

• extend the dough
• place it in a tray

• add the tomato sauce on the dough
• add the pilchards minced
• add some red peppers, oregano leaves and slices of onion
• finally add the mozarella cheese and some pecorino on the top

You can use pilchards in a variety of dishes, I enjoy them in antipasti, salads, soups,, it is endles the use we can give to pilchard, but the most important is the healthy value they have for the body. I invite you to eat more of pilchards so that we don't end up destroying those creatures that are in extintion in the marine ecosystem. We can eat pilchards always and they will never scarce.