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    Home » Gluten-Free Fish & Seafood

    Published: Mar 30, 2020 · Modified: Dec 20, 2021 by Jen Wooster

    10 Best Sardine Recipes

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    recipes using canned sardines

    You have probably heard that sardines are good for you. But are they delicious? Yes! Well, at least the recipes we have rounded up are. And tasty sardine recipes are a little hard to find.

    recipes using canned sardines

    But as the health benefits of sardines are more widely shared the number of great recipes is increasing. We love sardines for their simplicity. A pantry staple and perfect for those who follow clean eating principles.

    If you are new to the world of sardines let's start with a few basics. First off, this delicious little fish is sustainable. They have much more rapid growth than larger predatory fish.

    Because these fish are smaller they also have low mercury levels than predatory fish.

    And we love sardines because they are an inexpensive source of high-quality protein that is widely available.

    Want to know more?

    Common Questions about Cooking with Sardines

    Where do sardines come from?

    Also known as pilchards, sardines are small oily fish that belong to the herring family. Sardines are named after the Mediterranean island of Sardinia where they are found in large numbers.

    Sardines are also abundantly found in the Pacific and Atlantic Oceans. (1).

    What are the health benefits of sardines?

    * High in Anti-Inflammatory Omega-3 Fatty Acids which helps prevent heart disease due to their anti-inflammatory properties. Recent studies have also shown there is a strong correlation between omega-3 and lack of depression.

    *Contains Vitamin B12, important because studies show that about 40% of Americans are actually deficient in this vitamin.

    * High in Selenium which helps neutralize free radicals and protect organs from damage.

    * Hign in Protein which is essential for you to build healthy bones and muscles.

    *Low in Mercury and Pollutants because they are smaller, nonpredatory fish. Making sardines an excellent alternative to tuna or salmon.

    (3,4,5)

    Can sardines be purchased fresh or are only canned varieties available?

    Fresh sardines can be a bit hard to find in the US. But they are fantastic if you can get your hands on them. Fresh sardines are typically fried, baked or smoked.

    All the recipes in our round-up use canned, or tinned, sardines because they are easier to find. Most American grocery stores stock them.

    Canned sardines come in many varieties including
    * Boneless & skinless, packed in water
    * Boneless & skinless, packed in olive oil
    * Bone-in and skin on, packed in olive oil
    * Boneless & skinless, packed in tomato sauce for quick eating

    Which is better for you, canned or fresh?

    One isn't necessarily healthier than the other. Data from the U.S. Department of Agriculture (USDA) shows that fresh and canned fish have comparable amounts of omega-3 fatty acids—good fats that may help lower your risk for cardiovascular disease. (2)

    Are sardines safe for pregnant women?

    Oily fish, such as sardines, contain high levels of omega 3 fats. These are essential for helping develop the baby’s brain. However certain oily fish are very toxic and should be avoided. Luckily, sardines are low in mercury and other toxins and can be consumed 2-3 times per week. (6)

    Top 10 Easy Sardine Recipes

    Low Carb, Gluten Free & Paleo Sardine Recipes:

    Zoodles with Artichokes and Sardines

    One pot low-carb dish goes from pantry to table in 15 minutes. Lemony zucchini noodles topped with artichokes and sardines (or tuna).
    GET THE RECIPE PIN THE RECIPE
    zucchini noodles recipe in a bowl

    Sardine Salad

    If you fancy a healthy but filling salad, then this tasty sardine salad is definitely for you.
    GET THE RECIPE
    green salad with sardines in bowl

    Cucumbers With Sardine Spread

    These cucumber appetizer bites with sardine spread are flavorful and easy to prepare.
    GET THE RECIPE
    sliced cucumber rounds with sardine dip olives on white plate.

    Sardines on Cauliflower Toast with Gremolata

    Drizzled with olive oil and garnished with a gremolata of chopped parsley, garlic, capers, and lemon zest, these sardines on cauliflower toast make a unique lunch.
    GET THE RECIPE
    whole sardines on cauliflower toast with herbs

    Paleo Sardine Pate

    Perfect on seed crackers or carrot chips.
    GET THE RECIPE
    sardine pate in blue ramekin on white wooden table

    Citrusy Shaved Zucchini & Sardine Salad Recipe

    shaved raw zucchini, roasted red peppers, and sardines tossed with citrus dressing for an unexpected combination that really works.
    GET THE RECIPE
    sardines on zucchini ribbons and red peppers with lemon in patterned white bowl

    Filling & Easy to Make Recipes:

    Sardine Fishcakes With Garlic Aioli (GF)

    Sardine fishcakes use potatoes to make a hearty and healthy dinner.
    GET THE RECIPE
    brown and crispy fish cakes on white plate with lemon wedges

    Sardine Toast with Avocado, Tomato Relish and Garlic Chips {GF, DF}

    Portuguese inspired Sardine Toast with avocado, tomato relish, and garlic chips makes for a perfect summer lunch.
    GET THE RECIPE

    African Cinnamon Butter Fried Rice (GF, DF)

    Try this cinnamon butter fried rice with grilled sardines for a quick and easy meal.
    GET THE RECIPE

    Sardine Rice Bowl (GF, DF)

    Quick and easy rice bowl topped with tomato marinated sardines and an egg makes a tasty protein-packed meal.
    GET THE RECIPE
    egg, sardines in tomato sauce on rice in white bowl

    Let us know in the comments which sardine recipes you tried. And be sure to follow Peel with Zeal on Pinterest, Instagram, or Facebook for the latest posts!

    References:

    1. Food Facts by Mercola
    2. Consumer Reports
    3. Dr. Axe
    4. Healthline
    5. Modern Farmer
    6. London Gynaecology

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      Recipe Rating




    1. Kacey Perez says

      March 31, 2020 at 11:30 pm

      I have to admit, I have never cooked with sardines and do not eat them very often! But these recipes all look so amazing. It may be time to expand my horizons!

      Reply
    2. Leslie says

      March 31, 2020 at 1:15 pm

      This is such a great resource for sardine recipes. Sure to please any sardine lover!

      Reply
    3. Choclette says

      March 31, 2020 at 12:42 pm

      Sardines were the mainstay of the Cornish fishermen many years ago. They call them pilchards. Tins of sardines are great pantry staples and it's good to have a few interesting recipes up ones leave.

      Reply
    4. Katie says

      March 30, 2020 at 4:16 pm

      These all look fun and unique. Thanks for sharing.

      Reply
    5. Anita says

      March 30, 2020 at 3:52 pm

      I usually just buy canned sardine for making pasta dishes. Now, I have so much more recipes to play around with. 🙂

      Reply
    6. Lisa | Garlic & Zest says

      March 30, 2020 at 3:39 pm

      I've never tried sardines as a main part of the meal, but with all these options -- and since canned food is KING now, I definitely want to try the pâté and fishcakes.

      Reply
    7. Sharon says

      March 30, 2020 at 3:29 pm

      I always keep a few cans of sardines on hand but haven't found any really good recipes, now I have! Thank you for this.

      Reply
    8. Kelly Anthony says

      March 30, 2020 at 3:26 pm

      What a great collection of sardine recipes. I always have several left in the can after making my favorite pasta and I never know what to do with them but now I do.

      Reply
    9. Barbara Bianchi says

      March 30, 2020 at 3:07 pm

      Thanks so much for including my recipe in this excellent round up. Pinning it right now!

      Reply
    10. Suzy says

      March 30, 2020 at 2:51 pm

      This is such a great idea! My hubby is obsessed with sardines and I never know what to do with them! Thanks!

      Reply
    11. Vicky says

      March 30, 2020 at 12:09 pm

      Thanks for including my recipe in this round up!

      Reply
      • Jen says

        March 30, 2020 at 2:54 pm

        Absolutely! It was great!

        Reply

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    My name is Jen and I am the recipe developer, writer, and photographer around here. Since being diagnosed with celiac disease over 10 years ago I have been slowly curating a recipe box full of gluten-free goodness. I adore vegetables, crave chocolate, and I am always up for an adventure.

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