Published: · Modified: by Jen Wooster
You have probably heard that sardines are good for you. But are they delicious? Yes! Well, at least the recipes we have rounded up are. And tasty sardine recipes are a little hard to find.
But as the health benefits of sardines are more widely shared the number of great recipes is increasing. We love sardines for their simplicity. A pantry staple and perfect for those who follow clean eating principles.
If you are new to the world of sardines let's start with a few basics. First off, this delicious little fish is sustainable. They have much more rapid growth than larger predatory fish.
Because these fish are smaller they also have low mercury levels than predatory fish.
And we love sardines because they are an inexpensive source of high-quality protein that is widely available.
Want to know more?
Common Questions about Cooking with Sardines
Where do sardines come from?
Also known as pilchards, sardines are small oily fish that belong to the herring family. Sardines are named after the Mediterranean island of Sardinia where they are found in large numbers.
Sardines are also abundantly found in the Pacific and Atlantic Oceans. (1).
What are the health benefits of sardines?
* High in Anti-Inflammatory Omega-3 Fatty Acids which helps prevent heart disease due to their anti-inflammatory properties. Recent studies have also shown there is a strong correlation between omega-3 and lack of depression.
*Contains Vitamin B12,important becausestudies showthat about 40% of Americans are actually deficient in this vitamin.
* High in Selenium which helps neutralizefree radicalsand protect organs from damage.
* Hign in Protein which is essential for you to build healthy bones and muscles.
*Low in Mercury and Pollutants because they are smaller, nonpredatory fish. Making sardines an excellent alternative to tuna or salmon.
(3,4,5)
Can sardines be purchased fresh or are only canned varieties available?
Fresh sardines can be a bit hard to find in the US. But they are fantastic if you can get your hands on them. Fresh sardines are typically fried, baked or smoked.
All the recipes in our round-up use canned, or tinned, sardines because they are easier to find. Most American grocery stores stock them.
Canned sardines come in many varieties including
* Boneless & skinless, packed in water
* Boneless & skinless, packed in olive oil
* Bone-in and skin on, packed in olive oil
* Boneless & skinless, packed in tomato sauce for quick eating
Which is better for you, canned or fresh?
One isn't necessarily healthier than the other. Data from the U.S. Department of Agriculture (USDA) shows that fresh and canned fish have comparable amounts of omega-3 fatty acids—good fats that may help lower your risk forcardiovascular disease.(2)
Are sardines safe for pregnant women?
Oily fish, such as sardines, contain high levels of omega 3 fats. These are essential for helping develop the baby’s brain. However certain oily fish are very toxic and should be avoided. Luckily, sardines are low in mercury and other toxins and can be consumed 2-3 times per week. (6)
Top 10 Easy Sardine Recipes
Low Carb, Gluten Free & Paleo Sardine Recipes:
Mediterranean Zucchini Noodle Pasta
One pot low-carb dish goes from pantry to table in 20 minutes. These delcious lemony zucchini noodles are loaded with artichokes and fresh dill.
GET THE RECIPEPIN THE RECIPE
Sardine Salad
If you fancy a healthy but filling salad, then this tasty sardine salad is definitely for you.
Cucumbers With Sardine Spread
These cucumber appetizer bites with sardine spread are flavorful and easy to prepare.
Sardines on Cauliflower Toast with Gremolata
Drizzled with olive oil and garnished with a gremolata of chopped parsley, garlic, capers, and lemon zest, these sardines on cauliflower toast make a unique lunch.
Citrusy Shaved Zucchini & Sardine Salad Recipe
shaved raw zucchini, roasted red peppers, and sardines tossed with citrus dressing for an unexpected combination that really works.
Filling & Easy to Make Recipes:
Sardine Fishcakes With Garlic Aioli (GF)
Sardine fishcakes use potatoes to make a hearty and healthy dinner.
Sardine Toast with Avocado, Tomato Relish and Garlic Chips {GF, DF}
Portuguese inspired Sardine Toast with avocado, tomato relish, and garlic chips makes for a perfect summer lunch.
Sardine Rice Bowl (GF, DF)
Quick and easy rice bowl topped with tomato marinated sardines and an egg makes a tasty protein-packed meal.
References:
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Reader Interactions
Comments
Kacey Perez says
I have to admit, I have never cooked with sardines and do not eat them very often! But these recipes all look so amazing. It may be time to expand my horizons!
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Leslie says
This is such a great resource for sardine recipes. Sure to please any sardine lover!
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Choclette says
Sardines were the mainstay of the Cornish fishermen many years ago. They call them pilchards. Tins of sardines are great pantry staples and it's good to have a few interesting recipes up ones leave.
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Katie says
These all look fun and unique. Thanks for sharing.
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Anita says
I usually just buy canned sardine for making pasta dishes. Now, I have so much more recipes to play around with. 🙂
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Lisa | Garlic & Zest says
I've never tried sardines as a main part of the meal, but with all these options -- and since canned food is KING now, I definitely want to try the pâté and fishcakes.
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Sharon says
I always keep a few cans of sardines on hand but haven't found any really good recipes, now I have! Thank you for this.
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Kelly Anthony says
What a great collection of sardine recipes. I always have several left in the can after making my favorite pasta and I never know what to do with them but now I do.
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Barbara Bianchi says
Thanks so much for including my recipe in this excellent round up. Pinning it right now!
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Suzy says
This is such a great idea! My hubby is obsessed with sardines and I never know what to do with them! Thanks!
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Vicky says
Thanks for including my recipe in this round up!
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Jen says
Absolutely! It was great!
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