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November 24th is National Sardines Day. Wild Planet, which sells premium canned sardines, sustainably fished, shared these different uses for canned sardines.
Although fresh sardines can be found year-round, the warm seasons, from May to October, are the best fishing seasons. The surface waters are warmer, plankton is more abundant and sardines overeat, bulking up.
Whether fresh or canned, the nutrition is pretty much the same.
SARDINES ARE A HEALTHY FOOD
Sardines are small oily fish belonging to the same fish family as anchovies and herring. They are meaty and dense in texture with a pleasantly fishy flavor.
Nutrient-rich and packed with flavor, these briny gems can be grilled, smoked, or pickled when caught fresh.
Just a few of sardine health benefits:
Sardines are a lean protein source.
Sardines are high in omega-3 fatty acids.
Sardines boost brain health and cognition.
Sardines contain key nutrients for bone health: calcium, phosphorus, and vitamin D.
Grilled fresh sardines are wonderful, but here are ways to use canned sardines.
20 WAYS TO EAT SARDINES
Added to hummus.
Added to pasta.
An anchovy Substitute
Antipasto Plate (recipe)
Bread Salad/Panzanella (recipe)
Breakfast: Take two sliced hard-boiled eggs, spread them on a bagel, and top with slices of tomato and sardines.
Canapé: a sardine, an artichoke heart, and a cherry tomato, skewered on a slice of baguette.
Chopped and added to a spinach and artichoke dip, onion dip, or other favorite.
Eggs: great as a garnish on any preparation, including deviled eggs.
Frutta Di Mare: assorted seafood plate, hot or cold.
Mashed with or without canned salmon plus cream cheese, on a toasted bagel.
On bruschetta or crostini (the difference).
On a cracker.
On a sandwich with cream cheese and a thin slice of red onion or pickled onions.
Pesto: Process a handful of fresh basil, toasted pine nuts, EVOO, cracked pepper, shredded Parmesan cheese, and two sardines packed in EVOO.
Puréed into vinaigrette.
Sandwiches: avocado toast, grilled cheese, submarines, chopped and added to egg salad or tuna salad.
Sardine sandwich: country or crusty bread, buttered and layered with tomatoes and basil or arugula.
Sardine dip: Mash together sardines, mayo, chopped parsley, capers, lemon zest, lemon juice, salt, and pepper to taste. Serve with crackers and chips.
Sardine salad, mixed with mayo, onion, celery, and seasonings.
Sardine tacos, with avocado, chopped purple cabbage, cilantro, sriracha mayo, sliced radishes, and a squeeze of lime.
Sautéed in oil with garlic, onions, tomato paste, a bit of lemon juice, salt, and pepper. Eat with a bowl of rice.
Savory Garnish: For Wiener Schnitzel or Chicken Fried Steak (capers, sardines and sliced gherkins; think of it as “surf and turf”; schnitzel recipe)
Straight out of the can (photo #4).
Stuffed in a mild chile pepper for a tasty hors d’oeuvre.
Tapas (sardines with feta, olives, pepperoncini—serve with beer, sherry, vermouth or wine).
Tapenade (recipe).
Tartines (open-face sandwiches, with sweet butter and cucumbers—more recipes).
Vegetables/Vegetable Pasta (add a squeeze of fresh lemon).
Tossed into a green salad.
Plus:
Sardine Pizza: Spread a thin layer of tomato sauce over a pizza dough crust or flatbread. Top with sardines and green olive halves. Broil until heated through (5-7 minutes). Top with arugula drenched in olive oil, Parmesan cheese, and cracked black pepper.
Sardine Sushi Roll Or Chirashi Sushi: Place a half sheet of nori on a sushi mat (shiny side down) and add a layer of seasoned sushi rice. Layer thin strips of sardines (ideally packed in water), avocado slices, and cucumber sticks. Add some lemon zest and roll up. Cut into 6-8 pieces and top with a drizzle of spicy mayo, black sesame seeds, and chopped cilantro. For chirashi, layer the ingredients on top of a bowl of rice (photo #6).
MORE SARDINE RECIPES
Cress Salad With Sardines (photo #5)
Greek Salad
Linguine
Pasta With Sardines (Pasta Con Sarde—photo #1)
Penne Pasta Salad
Sardine Compound Butter
Sardine Sushi
Wiener Schnitzel
Zoodles
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[1] Spaghetti with sardines is very popular in Italy. Here’s the recipe (photo © Taste | Australia).
[2] A high-protein lunch or a fish course for dinner: sardines on wilted spinach (photo by Emily Chang | © The Nibble).
[3] A sardine tartine (open-face sandwich) with pickled onions, hard-boiled eggs, creamy egg salad, and fresh dill (photo © Petrossian).
[4] The trendy new way to eat sardines: from the can. Serve with pickled onions and toasted bread (photo © Trattoria Italienne | NYC [permanently closed]).
[5] A simple sardine salad: sardines topped with dressed cress (photo © Payard | NYC).
[6] Sardines chirashi sushi-style with a poached egg. Here’s the recipe (photo © Kitchen Gidget).
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