Healthy & Sustainable: 12 Ways to Eat Sardines

Anjali Prasertong
Anjali Prasertong
Anjali Prasertong is a writer and public health dietitian focused on food systems, racial equity, and nutrition. Originally from Los Angeles, she has taught English in rural Japan, worked as a private chef in Malibu, and led an innovative city-funded corner store program in New Orleans that increased fresh food access in low-income neighborhoods. She was previously a contributing editor for The Kitchn, and currently lives in Denver with her husband and two kids.
Follow
updated Jun 5, 2019
pinterest
comments
We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.
Post Image
(Image credit: Faith Durand)

Sardines are the superheroes of the seafood world. Inexpensive, sustainable and full of healthy omega-3 fatty acids, they are one of the few fish we can and should be eating regularly. Whether you’re looking for a weekday pantry meal with canned sardines or a summer grill recipe for fresh fish, the 12 ideas below provide plenty of inspiration for cooking with these little superfish.

Recipes with Fresh Sardines:

• 1 Broiled Sardines with Gremolata: Lemony gremolata is sprinkled over sardine fillets before a quick broiling. This recipe also includes instructions for cleaning and filleting fresh sardines.

• 2 Crispy Sardines with Lemon & Mint from Donna Hay: Mint-marinated sardines are dusted with flour, pan-seared until crispy, and served with lemon wedges. Simple and summery!

• 3 Sardines on the Grill from La Tartine Gourmande: Pretend you are vacationing on the French seaside with these smoky, thyme-infused grilled sardines.

• 4 Sardines with Chickpeas, Lemon & Parsley from BBC Good Food: Whole sardines are pan-fried until crispy and mixed with a warm salad of chickpeas, cherry tomatoes and parsley.

• 5 Grilled Moroccan Sardines from The New York Times: Sardines are marinated in ground coriander, fresh parsley and cilantro, lots of garlic, and a pinch of saffron before grilling.

• 6 Sardines with Crisp Paprika Crumbs from BBC Good Food: Grilled sardines are served scattered with garlicky, crisp bread crumbs.

Recipes with Canned Sardines:

• 7 Sardine Salad with Chickpeas & Feta: A Greek-inspired mix of warm sardines, crunchy cucumbers, chickpeas and briny feta.

• 8 Beet & Sardine Salad from Gourmet: A quick pantry meal that uses jarred pickled beets, oil-packed sardines, and a bit of fresh dill.

• 9 Sardine, Avocado & Radish Salad with Watercress from Food52: Whole canned sardines are mixed with avocado, radish and watercress for a salad full of complementary textures and flavors.

• 10 Pantry Puttanesca with Sardines from Poor Girl Gourmet: An easy weeknight pasta dish made with canned sardines.

• 11 Beer-Batter-Fried Sardines & Lime from Gourmet: Although “beer-batter-fried” is not exactly synonymous with “healthy,” this recipe is interesting for two reasons: canned sardines are used instead of fresh and the lime wedges are also fried briefly before serving.

• 12 Sardine Spread from Bon Appetit: So easy and adaptable.

How do you like to prepare sardines?

Related: What Are Some Great Recipes with Canned Sardines?

Filed in:
Healthy Living
Recipe Roundup
seafood
Ingredient