Canned Sardine Recipes (2024)

FAQs

What can you do with canned sardines? ›

You can toss them on straight from the can, fry them up, or grill them. Either way, sardines make a fun pizza topping. Sardines might not be the first type of seafood that comes to mind when you think about fish tacos, but these small, canned fish work surprisingly well in a tortilla.

Eat sardines straight out of the can.

You don't need a complicated recipe to enjoy sardines! Simply grab a fork and eat them straight out of the can for a healthy, protein-packed snack. You could add a drizzle of lemon juice, hot sauce, or balsamic vinaigrette on top if you want.

Canned sardines are a nutrient-dense seafood option that can be included in a balanced, variety-filled diet. Not only are canned sardines convenient and versatile to use in your eating pattern, but they also provide heart-healthy omega-3s that may help with reducing inflammation, improving cognition and more.

If you can't find a brand that has a “No Salt Added” version, look for sardines that are packed in spring water. Then, rinsing the sardines may help to reduce some of the salt content. Just empty the can into a colander and rinse with cold water, shaking it and turning the sardines as you rinse.

And as with all things culinary, the French really do them right. Whether they be grilled then bathed in extra-virgin olive oil before being tinned, or combined with a bit of gentle pepper, or layered with sliced lemon, or just simply put in the tin, they're delicious.

Sardines, very oily little fish, really love a lot of acid. It is hard to beat fresh lemon juice squeezed over them, but a vinegar — white wine, rice wine or white distilled — is also good. To give you a sense of how much to use, I often douse them in my choice of acid, almost as if I were treating them like escabeche.

Sardines are rich in vitamin D.

10 You can get vitamin D from food, sunlight, or supplementation, though food sources of vitamin D are few. Vitamin D plays a role in immunity, musculoskeletal health, brain health, and potentially cardiovascular health, explains Sarah Schlichter, RDN, registered dietitian nutritionist.

The oil in the can is safe to eat. However, the oil will taste more fishy than the oil from your cupboard as it has been in contact with the sardines.

The best side dishes to serve with sardines are garden salad, potato wedges, pita bread, sautéed mushrooms, seed crackers, avocado salad, steamed broccoli, tomato bruschetta, tomato tortellini soup, couscous salad, grilled zucchini, roasted beet salad, lemon rice, garlic spinach, herb-roasted potatoes.

Canned sardines are often a healthier choice than canned tuna, the experts note. While both are high in protein, sardines are more nutrient-dense. Sardines have a higher combined omega-3 (DHA and EPA) content than tuna fish, says Largeman-Roth. Sardines are also lower in mercury than tuna.

Is it OK to eat canned sardines every day? ›

Sardines are small, ocean-dwelling fish. Health benefits of sardines include lower blood pressure and reduced risks of diabetes, but they are unsuitable for daily consumption, especially for certain groups.

Because sardines contain purines, which break down into uric acid, they aren't a good choice for those at risk of kidney stone formation. The high sodium in sardines can also increase calcium in your urine, which is another risk factor for kidney stones.

Canned Sardines' Health Risks

While dietary cholesterol doesn't affect blood cholesterol levels as significantly as we once thought, it's still best to limit high-cholesterol foods and stick to eating sardines about twice a week rather than every day.

Sardines, Pacific (wild-caught)

It packs more omega-3s (1,950 mg!) per 3-ounce serving than salmon, tuna, or just about any other food; it's also one of the very, very few foods that's naturally high in vitamin D. Many fish in the herring family are commonly called sardines.

Is it safe to eat sardines every day? Eating fish like sardines is an important part of a healthy diet, but as with any food, moderation is key. The FDA recommends eating two to three servings of sardines per week. “It's smart to vary your seafood sources instead of eating the same type each week,” says Largeman-Roth.

While dietary cholesterol doesn't affect blood cholesterol levels as significantly as we once thought, it's still best to limit high-cholesterol foods and stick to eating sardines about twice a week rather than every day. Both fresh and canned sardines provide similar nutritional benefits.

Working in batches, add a few sardines-as many as will fit without being packed like . . . sardines in a can (sorry!). Using a fish spatula, press each sardine lightly into the pan to encourage even contact. After 3 to 4 minutes, flip them and cook on the other side, another 3 to 4 minutes.

These crispy air-fried sardines are juicy and full of flavor. They are seasoned with chili powder, turmeric, and garlic powder, air fried until crispy and topped with lots of green onions for the perfect healthy meal. Ready in 20 minutes, your family will love this easy seafood dinner.