How to Eat Sardines—and Really Enjoy Them

Sardines are small, oily fish with flaky texture and often confused with their tinier silver-skinned cousin, anchovies. Unlike anchovies, sardines remain firm when heated in oil, can be mashed into a dressing, and offer a unique savory and meaty flavor. This tinned fish is a versatile, plentiful, frugal, and nutritious pantry staple that never spoils. However, some people avoid sardines because of their somewhat overpowering salty, fishy flavor, pungent smell, and bony appearance. We spoke to a chef and a sardine expert to learn the best way to use sardines as snacks, sides, entrees, or even how to eat them straight out of the can so you can take advantage of the generous flavor and health benefits packed into every tin.

Why You Should Eat Sardines

Like many smaller fish, sardines are packed with health benefits, such as high protein and good fats. There's more:

• Sardines are tiny and known for having low mercury levels.
• A 3-ounce serving of sardines delivers a huge punch of vitamin D.
• Sardines contain 2 grams of omega-3s per serving, which is the highest concentration of omega-3s in any fish. Omega-3 fatty acids are important for heart health, lung function, immunity, and much more.
  

How to Choose Sardines

Choosing tinned fish is similar to curating a wine list, says Jeff Kim, chef-owner of Nudibranch Restaurant and conservas wine bar, Tin Parlour, in New York. Kim says he selects tinned fish for the restaurant based on taste, quality, and accessibility. Here are his tips on selecting sardines:

• Oil vs. water: Look for sardines in olive oil or extra virgin olive oil, says Kim. Though some may prefer sardines in water, they’re typically of lower quality and less enjoyable to consume than those packed in oil.
• Mediterranean region: Sardines sourced from the Mediterranean, including Spain and Portugal, are a favorite among tinned fish lovers.  
• Sustainable fish: If you’re looking for a more sustainable sardine, seek out tins with the blue Marine Stewardship Council (MSC) label, which indicates that the seafood was verified as sustainably sourced.
• Experiment: If you already enjoy sardines, explore other brands; there are so many great options, flavors, and recipes, Kim says.
  

How to Eat Sardines

High-quality tinned sardines can be eaten straight from the can since they are already cooked. The can will indicate if the tiny headless fish were steamed, fried, or smoked before they were canned. They’re ready to eat as is, with a fork, toothpick, or scooped up with a cracker.

“In Spain, we cherish the simplicity of sardines, which is how I typically enjoy them,” says Lucia Flors, co-founder of Siesta Co., a premium Spanish tinned seafood company. She also admits to something that might seem unconventional, she enjoys having sardines for breakfast, sometimes with bread, but often just on their own.

Serving Suggestions

"My main advice is to keep it simple," agrees Carlos Flors, co-founder of Siesta Co. Here are more ideas from Flors on how he likes to serve sardines:

• Pair naturally rich and fatty sardines with something acidic, like lemon or pickled vegetables, to balance the flavors.
• Serve sardines straight out of the tin, with cute toothpicks or a retro sardine fork to help guests and yourself neatly pick up the fish.
• Elevate sardines by putting the tinned fish on a fish board, along with crackers, bread, crostini, and crispy vegetables.
• Top sardines with fun accouterments like chili crisp, pesto, a spritz of fresh lemon, and so much more.
  

Cooking With Sardines

People often forget that tinned fish can be used in cooking, says Kim. Tinned sardines can be cooked in several different ways to enhance their texture and flavor.  Remember that sardines heat quickly, so make sure you have all your ingredients ready to go before you start, he says.

• Pan frying: Kim likes to sear sardines in a pan with olive oil, garlic, soy sauce, and herbs—then eaten over rice.
• Grilled: Canned sardines can also be grilled. Skewer them with lemons or vegetables, and cook on each side for a few minutes to add grill marks and crispness. Flors also enjoys grilled sardines with olive oil and lemon or dressed in chimichurri.  
• Baked: Sardines work well in the oven. Lay sardines in a single layer on a sheet pan and roast in the oven at 425 degrees Fahrenheit for about 15 minutes. Baked sardines can be dressed with your favorite condiments.
• Broiled: Quickly broil sardines with aromatics and citrus to add even more depth of flavor and some crispness to the skin. 
  

Simple Sardine Recipes

Sardines can be made in easy and classic ways or used in other seafood recipes, as well. For a quick swap, use sardines in any canned tuna recipe, even for tuna salad. Here are a few other ways to prepare sardines:

• Coat sardines in cornmeal and pan-fry them for a quick appetizer or light meal.
• Whip up a refreshing sardine salad with a quick vinaigrette plus some chopped celery.
• Sardines can also be layered on a grown-up grilled cheese.
• Add sardines on top of rye bread.
• Top a piece of toast with cream cheese, fresh dill, and red onion with a generous helping of sardines.

Creative Ways to Eat Sardines

Sardines can be used in recipes in creative ways, as well. Here are a few ideas:

• Use sardines in pasta, like this bucatini with grilled sardines and bitter greens, or our caramelized fennel and sardine pasta.
• Fill tacos with sardines; add them to warm tortillas with your favorite toppings and enjoy.
• Fry sardines and use them in a classic fish and chips recipe.
• Cook sardines in a battered and fried tempura style.
• Make simple sushi at home with tinned sardines; they make a quick and easy fish filling for maki or hand rolls.