Everything You Need to Know About Canned Sardines

Canned sardines are one of the most overlooked pantry staples. They’re affordable, high in protein and packed with healthy fats. Whether you’re new to sardines or looking for better ways to use them, here’s what you need to know to make the most of this small but mighty fish.

Most people hear the word sardines and immediately cringe. They have a strong reputation, and not always in a good way. But sardines are one of the most nutritious and affordable protein sources you can keep in your pantry. They’re packed with healthy fats, require no cooking, and can be ready in minutes. The key is knowing how to prepare them in a way that works with their bold flavor. With the right pairings, they can actually become something you’ll look forward to eating and a seafood option you fall back on time and time again.

Types of canned sardines

Not all canned sardines are the same. The type you choose can affect texture, flavor and how you use them in recipes.

Sardines in oil

Sardines packed in oil are richer and more flavorful. The oil helps keep them moist and improves their natural taste. They work well in salads, pasta and as a topping for toast. Olive oil-packed sardines are especially popular because of the added depth of flavor.

Sardines in water

Water-packed sardines have a lighter taste and are lower in fat. They’re a great option if you prefer a milder flavor or want to control the added fats in your meal. These are ideal for mixing into salads or blending into spreads.

Sardines in tomato sauce or mustard

Some canned sardines come packed in tomato sauce or mustard for extra flavor. These options are ready to eat with little additional seasoning needed. They work well on crackers, in sandwiches or mixed into rice or pasta dishes.

Nutritional benefits breakdown

As supported by Healthline, sardines are packed with nutrients, making them a great addition to any diet. Here’s what they offer:

• Omega-3 fatty acids help reduce inflammation and lower the risk of heart disease. According to the National Institutes of Health, they also play a key role in brain function, supporting memory and cognitive performance.
• Calcium in sardines comes from their tiny soft bones that help maintain strong bones and teeth. The Mayo Clinic states that calcium also plays a crucial role in muscle movement and nerve signaling, ensuring the body functions properly.
• Vitamin D helps the body absorb calcium, which is essential for bone strength. Harvard Medical School says it supports immune function and may help regulate mood and energy levels.
• Protein in sardines is high, with a 3.75-ounce can containing approximately 22-25 grams, according to the U.S. Department of Agriculture. This makes them a great option for muscle maintenance and satiety.
• Low mercury levels make sardines a safer seafood choice than larger fish like tuna. The U.S. Food and Drug Administration classifies sardines as a best choice due to their low mercury content. Because they are small and grow quickly, they don’t accumulate as much mercury, making them a healthy option for regular consumption.

How to use canned sardines

Canned sardines aren’t just for eating straight from the can. Here are some easy ways to use them.

Salads

Flake sardines over a green salad, mix them with beans for extra protein or toss them into a grain bowl for a quick, balanced meal. They work well with citrus-based dressings, fresh herbs and crunchy vegetables. Canned vegetables like corn or green beans add even more texture and flavor with minimal effort.

Pasta

Stir sardines into warm pasta with olive oil, garlic and red pepper flakes for a quick meal. They also work well in tomato-based sauces or alongside roasted vegetables. I love using them in a bolognese. They melt right in and you don’t even notice them, yet reap all the benefits.

Sandwiches and toast

Spread mashed sardines on toast with butter or cream cheese. Add some fresh herbs, pickled onions or capers for extra flavor. They also make a great sandwich filling, whether mashed or left in chunks, especially when mixed with a bit of mustard or mayo for extra flavor.

Rice and grain bowls

Mix sardines into rice or quinoa with fresh vegetables and a simple dressing. The added protein and healthy fats make for a balanced meal with minimal effort.

Sardine patties

Combine sardines with breadcrumbs, eggs and seasonings to make patties, then pan-fry them until crispy. Serve with a dipping sauce or in a sandwich. A little heat from jalapeno or cayenne can add a spicy kick, similar to salmon patties, and a drizzle of lemon dill aioli brings extra freshness.

How to make canned sardines taste better

If you’re not used to eating sardines, their flavor can be strong. Here are some ways to enhance their taste. I use all these tricks in my sardine salad recipe which has garnered tons of positive reviews.

• Add acidity with a squeeze of lemon juice or a splash of vinegar to cut through the richness of sardines. This helps brighten the flavor and makes them taste fresher and less heavy.
• Use fresh herbs like parsley, cilantro or dill to add a burst of freshness. They help balance the stronger fishy notes and make sardines more flavorful without overpowering them.
• Mix in crunch by adding chopped onions, celery or pickles for extra texture. These ingredients help break up the softness of sardines and add a bit of contrast to each bite.
• Spice it up by adding a little hot sauce, black pepper or mustard, which enhances the flavor and makes sardines more interesting. Even a sprinkle of smoked paprika or chili flakes works well.

Storage and shelf life

Canned sardines last a long time, but proper storage keeps them at their best. Knowing how to store them correctly helps maintain their texture and flavor, just like other canned goods that are always worth keeping in your pantry.

Unopened

Store canned sardines in a cool, dry place away from direct sunlight. They typically last for up to five years.

Opened

Transfer any leftover sardines to an airtight container and refrigerate immediately. Use them within two to three days for the best flavor and texture.

Answers to common sardine questions

Sardines are a nutritious and versatile option that often gets overlooked. Whether you’re new to them or just looking for better ways to enjoy them, these answers will help you make the most of this pantry staple.

Are sardine bones safe to eat?

Yes, the bones in canned sardines are soft and completely edible. They’re also a great source of calcium.

What’s the best way to eat sardines if you’re trying them for the first time? 

Start with sardines packed in olive oil for a milder taste. Try them on toast with lemon and fresh herbs or mixed into pasta with garlic and red pepper flakes.

Why your pantry needs sardines

Canned sardines are a convenient, nutrient-packed ingredient that can be used in many ways. Whether added to pasta, salads or toast, they’re a quick and easy way to get protein and healthy fats into your meals. With a little seasoning and the right pairings, they can go from basic to something you actually look forward to eating.

This article originally appeared on Food Drink Life.