Sardine Recipes

About Sardines

Sardines are a popular ingredient for salads, sandwiches, appetizers, stews, and omelettes. Though small, these fish have a powerful flavor and are available in a number of sauces to suit any dish.

More than 20 varieties of small, schooling fish are classified as sardines. The most common types are saltwater herring and pilchard, and most sardines are young fish. They are commonly available frozen or canned in water, oil, or a variety of sauces including mustard sauce, tomato sauce, hot sauce, or salsa.

Sardines are generally a good source of calcium, protein, iron, phosphorus, and essential Omega-3 fatty acids. On the other hand, they are high in fat, cholesterol, and possibly sodium depending on their packaging. Because most sardines are young, they typically have lower concentrations of dangerous pollutants such as mercury.

Sardine Tips

Grilling, broiling, smoking, pickling, and frying are the most popular preparation methods for sardines. To keep dishes as healthy as possible, rinse fish packed in oil prior to use, and do not add the canned oil to the recipe – its powerful flavor will overshadow other ingredients and make the dish too “fishy.” The oil is suitable to add to salad dressings, pasta salads, and other dishes that do not actually use the fish, however. The natural sweetness of the fish pairs well with bitter greens and dishes incorporating sharp tastes such as mustard or dill.

Leftover sardines have a number of uses. Crushed and mixed into a paste with other seasonings, they can be served as appetizers with crackers or toast. Sardine flakes can be used to garnish salads or mixed into eggs. In small amounts, they can even be ground and added to other meats to take advantage of their nutritional value without too many added calories. Widespread and versatile, sardines are swimming their way onto more and more menus.