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The natural sweetness of fresh sardines pairs well with sharply flavored ingredients such as mustard or bitter greens.
The name “sardine” is a generic term applied broadly to any of various small, soft-boned, saltwater fish, such as sprat, young pilchard, and herring. These tasty little fish are iridescent and silvery and swim in huge schools, usually near the water’s surface.
More than 20 varied species of small fish are sold as sardines worldwide. They are typically available in small, ready-to-use tins, but are also sold fresh. Canned sardines are sold in soya, olive, or other oil, fried or smoked, packed in mustard sauce, tomato sauce, or even salsa, and may be skinned and boned and sold as fillets, too.
Purchase fresh sardines at a fish market when they are in season, usually on a limited basis during the summer months. Canned sardines are available in most food markets year-round.
In the United States, sardines are most commonly found salted, smoked, or canned, either in oil, tomato sauce, or mustard sauce, or pickled. Throughout Central Africa, canned sardines are frequently cooked in stews.
The natural sweetness of fresh sardines pairs well with sharply flavored ingredients such as mustard or bitter greens. Canned sardines are good in sauces and salads. They can also be mashed and served on crackers or as a sandwich filling.
Sardines are delicious baked, sautéed, grilled, or in a sauce.
Baking
Place fresh fish in a baking dish. Drizzle with a little olive oil, sprinkle with salt and lemon juice, or top with the sauce of your choice and bake at 425°F (218°C) for 10 minutes or until cooked through.
Sautéing
Rinse fish and blot dry. Lightly coat them with seasoned cornstarch or flour. Heat a small amount of oil in a large nonstick skillet, or spray the skillet with nonstick cooking spray. Sauté each side for 2 to 3 minutes until golden brown and cooked through. Use a flexible spatula to turn the fish—be sure to turn them gently as they are fragile. Serve with a lemon wedge.
Grilling or Broiling
Rich and fatty, sardines are delicious hot off the grill. Toss the sardines in a dry rub of your favourite herbs and a little salt. Either place them on a lightly oiled grill topper or in a special basket designed for grilling small fish. Grill for 4 to 5 minutes over medium heat until done, turning the fish once. Serve with lemon or a fresh tomato salsa.
Sardines are also an essential ingredient in a special pasta sauce that is served to celebrate the feast of Saint Joseph.
Sardines, Atlantic, canned in oil, drained
solids with bone, 2 sardines (24g)
Calories: 50
Protein: 6g
Carbohydrate: 0.0g
Total Fat: 2.74g
Fiber: 0.0g
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Health benefits
and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and
seafood. Read about health benefits and
concerns for fish and seafood for a full description.
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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2005.