5 Easy Sardine Recipes

Sardines might be the most underrated food in the supermarket. They're one of the most nutrient-dense foods you can buy, packed with omega-3s, protein, calcium and vitamin B12, and a can often costs less than a coffee.

The catch? A lot of us have never quite learned to love them. If that's you, these five recipes are a great place to start. Each one is simple, uses pantry staples and takes 25 minutes or less.

Our best tip before you start: fry the sardines in their own olive oil for 2 to 3 minutes until golden. They turn crispy, and the flavor becomes much milder and less fishy. It works beautifully on toast and through pasta.

1. Crispy sardine toast

The easiest way to fall for sardines. Frying them first gives you golden, crunchy edges and a much milder flavor.

Serves 1 · 10 minutes

Ingredients

• 1 can sardines in olive oil
• 1 to 2 slices sourdough
• ½ lemon
• Handful of parsley, chopped
• Black pepper
• Chili flakes (optional)

Method

1. Heat a pan over medium-high heat with 1 tbsp of oil from the can.
2. Fry the sardines for 2 to 3 minutes per side until golden and crisp.
3. Toast the bread in the same pan, so it soaks up the flavor.
4. Top with the sardines, a squeeze of lemon, parsley, pepper and chili.

Tip: Using the oil from the can means nothing goes to waste, and it's full of flavor.

2. Sardine and garlic pasta

A 20-minute weeknight dinner made almost entirely from pantry staples.

Serves 2 · 20 minutes

Ingredients

• 6 oz (170g) gluten-free spaghetti
• 1 can sardines in olive oil
• 2 garlic cloves, sliced
• Pinch of chili flakes
• 2 handfuls spinach or kale
• ½ lemon
• Parsley, to serve

Method

1. Cook the pasta according to the packet and save ½ cup of the cooking water.
2. While it cooks, fry the sardines in their oil until crisp, then set aside.
3. In the same pan, cook the garlic and chili for 1 minute, then add the greens and stir until wilted.
4. Toss in the pasta with a splash of the pasta water to make it silky.
5. Break the crispy sardines over the top and finish with lemon and parsley.

Tip: Crisping the sardines first adds crunch and mellows the fishy flavor, so even sardine skeptics tend to enjoy this one.

3. Sardine "tuna" salad

Everything you love about a classic tuna salad, with more omega-3s.

Serves 2 · 5 minutes

Ingredients

• 1 can sardines, drained
• 2 tbsp Greek yogurt or mayo
• 1 tsp Dijon mustard
• 1 celery stalk, diced
• Squeeze of lemon
• Black pepper

Method

1. Mash the sardines with a fork. The soft bones mash right in.
2. Stir in the yogurt, mustard, celery, lemon and pepper.
3. Serve on toast, crackers or in lettuce cups.

Tip: It keeps in the fridge for up to 2 days, so it makes an easy make-ahead lunch.

4. Cucumber sardine bites

A fresh, crunchy snack or easy entertaining platter.

Makes about 12 · 5 minutes

Ingredients

• 1 can sardines
• 1 cucumber, sliced into rounds
• Dijon mustard
• Fresh dill or chives
• Lemon zest

Method

1. Spread a little Dijon on each cucumber round.
2. Top with a piece of sardine.
3. Finish with herbs and a little lemon zest.

Tip: Swap the cucumber for crackers or rice cakes if you prefer.

5. Tray-baked sardines with tomatoes and olives

A one-tray Mediterranean dinner with almost no prep.

Serves 2 · 25 minutes

Ingredients

• 1 to 2 cans sardines in olive oil
• 1 cup cherry tomatoes
• ⅓ cup olives
• 1 garlic clove, sliced
• 1 tsp dried oregano
• Cooked rice and lemon wedges, to serve

Method

1. Heat the oven to 400°F (200°C).
2. Toss the tomatoes, olives and garlic with oil from the can and the oregano.
3. Roast for 15 minutes until the tomatoes are blistered.
4. Add the sardines and roast for 5 minutes more.
5. Serve over rice with a squeeze of lemon.

Tip: Use the oil from the can for roasting. It's full of flavor.

Why sardines are worth eating

Few foods pack this much into such a small, affordable package.

• Omega-3s for your heart, brain and joints. Sardines are rich in EPA and DHA, the omega-3 fats that support heart health, brain function and a healthy inflammatory response.
• Calcium and vitamin D for strong bones. The soft, edible bones provide calcium, plus vitamin D to help your body absorb it. This matters more after 40, as bone density naturally begins to decline.
• B12 for energy and focus. One can provides more than a full day's vitamin B12. Low B12 is a common, often overlooked cause of fatigue and brain fog.
• Protein that keeps you full. Around 20g per can. Protein helps keep blood sugar steady, which means fewer energy crashes and cravings.
• Selenium for your thyroid. Sardines are a good source of selenium, a mineral your thyroid needs to make its hormones.

How to choose the best can

Three things to check on the label next time you shop:

• Packed in olive oil or water. Choose these over soybean or sunflower oil.
• Bones in, skin on. That's where much of the calcium and extra omega-3s are.
• MSC certified. The Marine Stewardship Council label is a sign of sustainable fishing.

Did you know? Because sardines are small and low on the food chain, they're one of the lowest-mercury fish you can buy.