How to Eat Sardines—and Really Enjoy Them

Tinned fish is having a moment. And while that moment may feel like it originated from 2020-era prepping and stocking up on nonperishables, tinned fish has actually been a staple for centuries in many parts of the world. Tinned fish—which includes all types of cooked and canned seafood, such as sardines, anchovies, mackerel, octopus, clams, and even good old tuna fish—can be a versatile, practical, frugal or luxury item to add to your pantry. And sardines can be the star of your tinned fish collection, which, like any good collectible, pretty much never spoils.

Sometimes confused with their tinier silver-skinned cousin, anchovies, sardines are a small, oily fish with a flaky texture and thicker, chewable bones. Unlike anchovies, sardines won’t dissolve if you heat them in oil or mash them in an emulsified dressing, but offer a meatier flavor and eating experience beloved around the globe. Low on the oceanic food chain, sardines are also backed with health benefits and can take on many savory, spicy, and salty flavors to be enjoyed however you prefer. Here's everything you need to know about how to eat sardines—spoiler, they're excellent straight out of the can. 

Why You Should Eat Sardines

Like many smaller fish, sardines are packed with health benefits. And because they’re so tiny, they are known for having low mercury levels and being high in protein and healthy fats.  A 3-ounce serving of sardines delivers about 24 percent of your daily value of vitamin D. Sardines also contain 2 grams of omega-3s per serving, which is pretty much 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

Stocking quality sardines in your pantry not only offers nearly unlimited opportunities to enjoy them as snacks, sides, and entrees but also means you have a nutritious seafood option at the ready. 

But choosing sardines, or any tinned fish, can feel tricky—especially because snazzy labels can be distracting and the contents are hidden in the can. When selecting sardines from a crowded shelf, look for fish in olive oil or extra virgin olive oil, suggests Jeff Kim, chef-owner of Nudibranch restaurant and conserva bar Tin Parlour in New York.  Kim explains that he selects tinned fish for the resturant based on taste, quality, and accessibility. He compares choosing which tinned fish to offer as being similar to curating a wine list.  

Though some may prefer sardines in water, they’re typically of lower quality and less enjoyable to consume than those packed in oil. Sardines sourced from the Mediterranean, including Spain and Portugal, are a favorite among tinned fish lovers.  

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.  

And, if you already enjoy sardines, switching up your go-to cans is an easy way to give a different twist to your sardine preparations and recipes you know you love. 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! The tiny headless fish are already cooked—steamed, fried, or smoked (the can should indicate)—before they’re canned. They’re ready to eat as is, on a fork or 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

When it comes to enjoying sardines, don't overthink it. "My main advice is to keep it simple," agrees Carlos Flors, co-founder of Siesta Co. Sardines are naturally rich and fatty, he explains, so pairing them with something acidic, like lemon or pickled vegetables, can balance their 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.
• A tinned fish board is a popular way to elevate sardines, along with crackers, bread, crostini, and crispy vegetables.
• Sardines on a starch can be topped with fun accouterments like chili crisp, pesto, a spritz of fresh lemon, and so much more.
  

Cooking With Sardines

People often forget that you can cook with tinned fish, 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 eat over rice.
• Grilled: In addition to pan-frying, canned sardines can also be grilled. Try skewering them along with lemons or some vegetables, and cook on each side for a few minutes to add grill marks and some crispness. Flors also enjoys grilled sardines with olive oil and lemon or dressed in chimichurri.  
• Baked: Sardines also work well in the oven. Lay sardines in a single layer on a sheet pan and roast in a 425-degree oven for about 15 minutes. These baked sardines can be dressed with your favorite condiments.
• Broiled: Sardines can also be quickly broiled, with aromatics and citrus, to add even more depth of flavor and some crispness to the skin. 
  

Simple Sardine Recipes

There are so many easy and classic ways to use sardines, and sardines can often be swapped into other seafood recipes as well. For a quick switch, try adding or using sardines in any canned tuna recipe, even tuna salad. 

• Sardines can be coated in cornmeal and pan-fried for a quick appetizer or light meal.
• A quick-to-mix vinaigrette plus some chopped celery come together to create a wonderfully refreshing sardine salad.
• Sardines can also be layered on a grown-up grilled cheese or added on top of rye bread or toast with a swipe of cream cheese, fresh dill, and red onion.

Creative Ways to Eat Sardines

Sardines can be used in so many creative ways, as seen across social media and at restaurants. 

• Try using sardines in pasta, like this bucatini with grilled sardines and bitter greens, or our caramelized fennel and sardine pasta.
• Sardines also make a quick and easy taco filling; just add them to warm tortillas with your favorite toppings and enjoy.
• Sardines can be fried in a classic fish and chips recipe.
• They can also be battered and fried tempura-style.
• For simple sushi at home, tinned sardines can be a quick and easy fish filling for maki or hand rolls.