Both a pantry staple and a recurring motif in many an influencer’s holiday photo dumps, sardines seem to be everywhere right now. They’re also a nutritional powerhouse that experts say deserve a place in your weekly meal rotation.
With frequent appearances in TikTok and Instagram recipe videos, sardines have become a staple ingredient for many. As well as their aesthetic appeal (colourful printed tins have turned up in many a carousel), they’re also pretty affordable, have a long shelf life and are a versatile ingredient.
But do they deserve their reputation as a nutritional powerhouse? Experts say there are several reasons they’ve become a favourite among dietitians and health-conscious consumers alike.
Are sardines good for you?
We know that regularly eating oily fish has been linked to a lower risk of heart disease, and improving cognition, supporting joint health and overall wellbeing. Many people automatically reach for salmon or tuna when shopping for oily fish, but nutrition experts say sardines deserve far more attention.
It turns out sardines are one of the most underrated foods when it comes to overall wellbeing — and provide an impressive amount of nutrition for very little cost.
“Sardines are one of the richest whole-food sources of essential omega-3 fats, with over 2g per tin,” explains Tina Hancocks, nutritionist with the Marine Stewardship Council (MSC). “They’re also naturally high in protein, vitamins D and B12, and when eaten with the bones, provide a meaningful amount of calcium (particularly helpful for bone and muscle health).”
From a longevity perspective, omega-3 fats are particularly valuable because they support heart health, brain function and the body’s ability to regulate inflammation as we age.
Sardines are generally much more sustainable than a lot of other types of fish, too.
“Their position in the food chain as small, short-lived fish means they accumulate far fewer heavy metals and environmental toxins than larger oily fish like tuna or swordfish, making them a safer and more sustainable option to eat regularly,” explains Tina.
What’s the best way to eat sardines?
When buying sardines, look for sustainably sourced fish wherever possible, to support healthy fish stocks and marine ecosystems. However, this doesn’t mean you have to opt for fresh fish every time.
Both fresh and tinned sardines can be excellent choices as tinned sardines retain most of their nutritional value and offer a convenient way to increase fish intake.
Nutrition expert and celebrity chef advisor Dan Sargeant says tinned sardines are hard to beat for convenience: “They’re inexpensive, have a long shelf life and are packed with nutrients. The bones also soften during the canning process, so you can eat the whole fish and get an extra boost of calcium.”
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He adds that consumers should choose varieties packed in water or olive oil and to be mindful of sodium levels if consuming them frequently.
Dan suggests keeping a few tins in the cupboard: “Whip them out and mix through pasta with garlic, olive oil, lemon and parsley, or serve them on toasted sourdough with tomatoes, cucumber, red onion and fresh herbs.”
Can you eat too many sardines?
Clearly, sardines have a lot of the good stuff in but, as with any food, moderation is important. Experts say that for most adults, eating sardines one to three times a week is enough to enjoy their nutritional benefits as part of a balanced diet.
However, we’re seeing Instagram and TikTok creators extolling the benefits of the ‘sardine fasting trend’ — where people eat little other than sardines for a short period of time to enter ketosis.
Experts heavily advise against this, as it means you’ll be missing out on many important nutrients, as well as risking digestive discomfort, nutritional imbalances and excessive sodium intake.
Nutritious sardine recipes for summer
Sardines work particularly well in light, Mediterranean-style dishes. Here are two easy ways to enjoy them this summer.
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Canned sardines on toast with capers and red onion
Made with pantry staples, this sardines on toast recipe from Marine Stewardship Council Chef Ambassador Mitch Tonks makes a quick, easy weekday lunch.
Prep time: 20 mins
Cook time: 5 mins
Serves: 2
Ingredients
- 1 x 140g can sardines
- ½ red onion, finely sliced
- 1 tbsp capers, rinsed and drained
- 1 tbsp finely chopped curly parsley
- 1 dill pickle, finely sliced
- 2 slices sourdough bread
- Salt and white pepper
For the Sardine mayonnaise
- 1 egg yolk
- 1 tsp Dijon mustard
- 1 tbsp tomato paste
Method
- Start with the sardine mayonnaise. Drain the oil from the can of sardines into a bowl. Next, in another bowl, whisk the egg yolk with the mustard and tomato paste. Slowly drizzle the oil from the sardines into the yolk mixture while whisking to build up a nice thick mayonnaise. Season and add a splash of Tabasco or other chilli sauce to taste.
- Put the sardines in a bowl with the onion, capers, parsley and pickle.
- Gently break up the fish but leave nice chunks. Season.
- Toast the bread, then heap the sardine mixture on top. Serve the mayo on the side.
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Grilled Cornish sardines with salsa rossa (red sauce)
Another of Mitch Tonks’ concoctions, these grilled Cornish sardines with salsa rossa are best made with fresh, sustainably sourced fish from a trusted fishmonger.
Prep time: 10 mins
Cook time: 20 mins
Serves: 2
Ingredients
- 4 sardines — scaled and gutted
- Salt
- Olive oil
For the salsa rossa
- 1 red pepper — cored and sliced into 4 segments
- 4 vine tomatoes
- 5 red chillies — split down the middle
- Olive oil
- ½ red onion, finely chopped
- 1 tbsp harissa paste
- 1 tsp dried oregano
- Good dash of good quality red wine vinegar
- Handful fresh basil
- Rocket, dressed with lemon and olive oil, to serve
Method
- Start by making the salsa rossa. Put the peppers, tomatoes, onion and chillies in a roasting pan, sprinkle with salt and add a good drizzle of olive oil. Make sure your grill is pre-heated, then pop the tray under and cook until everything is blistered and blackened. Tip into a bowl and cover with cling film for 20 mins.
- Once cooled, roughly chop the pepper and chilli and add back to the bowl. Stir to break up the tomatoes and mix everything together, then add the harissa paste, oregano and vinegar, then season. Lastly, stir in the basil.
- To cook the sardines place them in a pan or roasting tray and rub with olive oil and a good sprinkle of salt. Place them under the pre-heated grill and allow them to cook until the skin is blistering and golden. This will take about 5 mins — there’s no need to turn them if the grill is hot enough.
- Serve the fish on a plate with a spoonful of the salsa rossa and a small handful of rocket dressed with lemon and olive oil.
Feature image: Unsplash
