Sardine Salad Recipe (2024)

FAQs

What is good to mix with sardines? ›

Sauté in oil, garlic, onions, and tomato with a bit of lemon juice, salt, and pepper. Gets rid of fishy smell and taste, and eat with a bowl of rice! Make a dip: Mash together sardines, mayo, chopped parsley, capers, lemon zest, lemon juice, salt and pepper to taste.

Our recommended way to cook tinned sardines

They're great cold in a green salad, and also a win when added to a traybake of roasted vegetables (10 minutes before they come out of the oven) – their skins crisp up but the sardines don't dry out.

The fresh, tangy elements of a Greek salad--tomato, cucumber, feta, olives and lemony vinaigrette--pair well with rich-tasting sardines. Look for sardines with skin and bones (which are edible) as they have more than four times the amount of calcium as skinless, boneless sardines.

Canned sardines are often a healthier choice than canned tuna, the experts note. While both are high in protein, sardines are more nutrient-dense. Sardines have a higher combined omega-3 (DHA and EPA) content than tuna fish, says Largeman-Roth. Sardines are also lower in mercury than tuna.

It is hard to beat fresh lemon juice squeezed over them, but a vinegar — white wine, rice wine or white distilled — is also good.

And as with all things culinary, the French really do them right. Whether they be grilled then bathed in extra-virgin olive oil before being tinned, or combined with a bit of gentle pepper, or layered with sliced lemon, or just simply put in the tin, they're delicious.

Rinse off excess salt.

If you can't find a brand that has a “No Salt Added” version, look for sardines that are packed in spring water. Then, rinsing the sardines may help to reduce some of the salt content. Just empty the can into a colander and rinse with cold water, shaking it and turning the sardines as you rinse.

When using canned fish, you can drain the liquid (e.g., water, extra virgin oil, or sauce) from the can before incorporating it into your recipes, which will help reduce the sodium if you're watching your sodium intake for any reason. Perhaps I need to do a side-by-side taste test…

Is it healthy to eat canned sardines every day? Yes, both Shea Rawn and Manaker suggest you can eat canned sardines daily, but there are a few things to consider if you do. Manaker notes that recommended seafood intake is 8 to 12 ounces per week (depending on your age and individual factors).

Rinse the sardines in cold water and pat dry with paper towels. Season the cavity of each sardine with salt and pepper, then place a sprig of thyme and oregano inside each along with a few slices of lemon and garlic. Season outside with salt and pepper.

How are sardines traditionally eaten? ›

The traditional way to eat sardines is grilled, with plenty of salt and preferably between late spring and mid-autumn when they have more fat!

And let's not forget the whole sardines in olive oil with roasted red and green peppers and cilantro pesto on pão de centeio – a type of Portuguese rye bread, delicious with a Poças Special Reserve Tawny.

Canned sardines contain a lot of sodium. One can has about 282 milligrams of sodium, which is roughly 12% of the daily recommended value. If you have high blood pressure, you should restrict sodium because it attracts water and adds to the volume of blood in the body.

There are a whole lot of options when it comes to sardines, but the best are packed in olive oil. Water-packed sardines just won't have the same rich flavor and can taste a bit water-logged. Oil, however, locks in the fish's flavor and keeps each sardine super-moist.

They are also a low-mercury fish, so it's safe to eat them if you are pregnant or breastfeeding. Since sardines are highly perishable (meaning they go bad quickly), they are most often found canned.

You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo, or hot sauce. Usually, the heads have been removed, but you'll be eating the skin and bones. In fact, that's where some health benefits lie.

Canned sardines are a rich source of protein, amino acids, vitamins and essential fatty acids; they are used by the body to reduce inflammation, build and maintain bones and support the nervous system. Sardines canned in water are a healthier option with lower cholesterol and lower fat than those canned in oil.

Canned sardines are often packed in oil, water, mustard, tomato, or other sauces that can increase sodium levels. Read on to learn more about why fresh sardines are better than canned, and how you can shop smarter for the canned variety.

Besides saltines, rectangular Club Crackers are another go-to. Pretty much all savory crackers are delicious with sardines, so experiment with your favorite crispbreads or flatbreads.