Sardines Are Surprisingly Easy to Love: Here's How to Eat Them

Sardines can be a little intimidating. Maybe it's the tiny tin. Maybe it's the idea of eating an entire fish. Or, maybe we simply don't know what we're supposed to do with them once we bring them home.

But, sardines are inexpensive, shelf-stable, packed with nutrients, and much easier to work into meals than they appear. If you've been eyeing those little tins at the grocery store, here's where to start.

Sardines Pack a Lot Into That Tin

Sardines are a fatty fish, and a source of protein and omega-3 fatty acids. 

Fish also provides other nutrients like vitamin B12, vitamin D, and selenium. The soft, edible bones found in many canned sardines have calcium, too.

The American Heart Association recommends eating two servings of fish per week, particularly fatty fish, and specifically include sardines among its omega-3-rich choices. 

There's good news on the mercury front, too. The FDA lists sardines among its "Best Choices" for lower-mercury seafood. 

Start With the Right Tin

Not all sardines arrive the same way. At the grocery store, you’ll generally find them packed in:

• Olive oil

• Water

• Tomato sauce

• Mustard or other seasoned sauces

Some tins have sardines with their skin and soft bones intact, while others are labeled skinless and boneless. If the bones are what's making you nervous, there's no shame in starting with the boneless variety. If you’re after the calcium they provide, though, you might want to leave those little bones in.

Sardines are available in the canned-fish aisle of most supermarkets. Specialty grocers, Mediterranean markets, fish shops, and online tinned-fish retailers usually have even more choices.

You Can Eat Sardines Straight From the Tin

Canned sardines are already cooked, which means there's no additional cooking required. You can drain off some of the oil or liquid, if you'd like, then add a squeeze of lemon and a little black pepper.

They can also go directly onto toast or crackers. And, once you’re ready to venture beyond the tin, there are plenty of other easy options.

Put Sardines on Toast

This may be the easiest introduction of all.

Ingredients:

• 2 slices sourdough bread

• 1 tin sardines in olive oil

• 1 tablespoon fresh lemon juice

• 1 tablespoon chopped fresh parsley

• Black pepper, to taste

Instructions:

1. Toast the sourdough until golden and crisp.

2. Drain the sardines, reserving a little of the oil if needed.

3. Arrange the sardines over the toast.

4. Drizzle them with lemon juice, and finish with parsley and black pepper.

You can also add tomato slices, avocado, or a little Dijon mustard.

Turn Them Into a Pantry Pasta

Sardines also make an easy dinner when the refrigerator isn't giving you much to work with.

Ingredients:

• 8 ounces spaghetti

• 1 tin sardines in olive oil

• 2 garlic cloves, minced

• 1/4 teaspoon red pepper flakes

• 1 tablespoon fresh lemon juice

• 2 tablespoons chopped fresh parsley

• 2 tablespoons breadcrumbs

Instructions:

1. Cook the spaghetti according to the package directions, reserving about 1/2 cup of the pasta water before draining.

2. Warm 1 tablespoon of oil from the sardine tin in a large skillet over medium heat.

3. Add the garlic and red pepper flakes, cooking them briefly until they’re fragrant.

4. Add the sardines and gently break them into large pieces.

5. Add the spaghetti and a splash of reserved pasta water, then toss until everything is combined.

6. Remove everything from the heat and add the lemon juice and parsley.

7. Sprinkle with breadcrumbs before serving.

Add Sardines to a White Bean Salad

Sardines can turn a simple bean salad into lunch without much work.

Ingredients:

• 1 tin sardines

• 1 15-ounce can white beans, drained and rinsed

• 1 cup chopped tomatoes

• 1/2 cup chopped cucumber

• 1/4 cup thinly sliced red onion

• 2 tablespoons chopped fresh parsley

• 1 tablespoon fresh lemon juice

• 1 tablespoon olive oil

• Black pepper, to taste

Instructions:

1. Combine the white beans, tomatoes, cucumber, red onion, and parsley in a bowl.

2. Add the lemon juice and olive oil, and toss gently.

3. Arrange the sardines over the salad.

4. Finish with black pepper and serve.

A Few Health Considerations

Sardines' low mercury level makes them an appealing fish choice. 

But, the sodium levels are worth checking, particularly with the canned varieties. The amount can differ between products, so compare the Nutrition Facts if you're trying to pull back on salt. 

Of course, anyone with a fish allergy should avoid sardines altogether. And, because sardines are rich in purines, anyone with gout or has been told to limit high-purine foods should talk with their doctor before adding sardines to their diet.

Give the Tin a Chance

Nobody says we have to start by eating sardines straight from the tin. Put them on crunchy toast with plenty of lemon. Toss them into garlicky pasta. Add them to a salad with beans and tomatoes.

Once you know what to do with them, sardines can become another inexpensive pantry staple that make a lovely lunch or dinner without much work.

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