16 Canned Sardine Recipes - Easy And Healthy Ideas - Foodiosity (2024)

FAQs

What can you do with canned sardines? ›

You can toss them on straight from the can, fry them up, or grill them. Either way, sardines make a fun pizza topping. Sardines might not be the first type of seafood that comes to mind when you think about fish tacos, but these small, canned fish work surprisingly well in a tortilla.

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.

Is it safe to eat sardines every day? Eating fish like sardines is an important part of a healthy diet, but as with any food, moderation is key. The FDA recommends eating two to three servings of sardines per week.

Sardines are protein-rich, and they deliver more nutrition per ounce than larger protein sources. Buying sardines in water means fewer calories, lower fat and sodium, and a milder taste.

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.

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.

People who have kidney problems or gout should avoid sardines. They naturally contain a substance that creates uric acid. Uric acid buildup can cause kidney and gout issues for those who are already susceptible. Canned sardines are high in salt.

Sardines and heart health

Sardines provide significant amounts of omega-3 fatty acids (EPA and DHA). These fatty acids protect both your heart and your brain from disease. They do this by reducing blood pressure.

Sardines offer more vitamin E per serving than tuna, and they also contain more calcium. Vitamin E plays a role in healthy blood circulation by promoting new red blood cell development, and its antioxidant function combats tissue damage.

There is different advice for different groups – but this applies to everyone. The best way to eat tinned sardines? Tinned sardines mashed on toast with black pepper and chopped herbs is a fail-safe. Drained if it's sardines in olive oil or with the tomato and other sauces.

What is the 3 day sardine diet? ›

The 3-day sardine challenge for weight loss is exactly what you think: Eat only sardines in oil for 72 hours. The clock starts when you eat your first bite of sardines. “Eat as many as you like, whenever you like. There are no limits and no hunger,” Dr. Box says.

A can of sardines in oil contains a whopping 131 milligrams of cholesterol. But it makes the American Heart Association's healthy cholesterol guide -- in moderation.

Key takeaways: Sardines are small, oily fish that contain important nutrients, including omega-3 fatty acids, calcium, and protein. Both fresh and canned sardines have health benefits and can help support the health of your heart, bones, and immune system.

As with all tinned fish, there's no waste either - you can eat everything that's in the can, bones and all. And there's no rush to eat the fish which also means less waste. They're caught at their best and all the goodness is preserved in the tin - they just get tastier with time in the tin.

Sardines, with their relatively mild, slightly fishy flavor and meaty texture are less polarizing than, say, the salty tinned anchovy. And yet they're also more exciting than the sandwich-staple tuna. Hence, they've become a marquee name in a bona fide tinned fish revival of the last several years.

Yes, sardines are great for dogs as a part of a balanced diet. Sardines contain omega-3 fatty acids, selenium, and CoQ10 to boost the immune system and metabolism, reduce inflammation, and support the heart, joints, bones, eyes, and skin.