Sardines may be small, but they're packed with protein, calcium and omega-3 fatty acids. They're a nutritious source of lean protein and an inexpensive alternative to larger fish fillets, such as salmon and halibut. Sardines are available fresh or canned and add a burst of flavor to a variety of dishes. Consult your doctor before incorporating sardines into your diet if you have health conditions or allergies.
Step 1
Add grilled mint sardines to a salad. Add salt and pepper to 1/2 pound of sardine fillets, then place them in a hot frying pan with 1 tablespoon of vegetable oil, 1/4 cup chopped mint leaves and 3 tablespoons of lemon juice. Cook for 2 minutes on each side, until the fish are warm and slightly browned. Serve with a green salad.
Step 2
Serve spicy canned sardines on top of spaghetti. Remove 4 boneless sardine fillets from a can, then place them in a frying pan with 2 cloves of garlic, 4 chopped tomatoes, 1 finely chopped chili pepper with the seeds removed and 2 tablespoons of extra virgin olive oil. Cook on low for 10 minutes, stirring as the sardines break down. Add dill, if desired, then add a pat of butter and pour on top of cooked spaghetti.
Step 3
Serve canned sardines on crackers with currants and onions as an appetizer. Place 1 tablespoon dried currants in a bowl with 1 tablespoon of gin. Cook 1/2 cup of diced red onion with a dash of salt and 1 tablespoon of extra-virgin olive oil in a pan for 20 minutes on medium heat. Continue to add water as the onions cook to keep them from drying out. Mash the sardines in a bowl and add the currants and onions. Spread the mixture on crackers.
Step 4
Create a miniature sardine and olive pizza. Spread tomato sauce and mozzarella cheese on a piece of whole-grain pita bread. Add canned sardine fillets and olives on top, then cook the pizza in the broiler until the cheese is brown and bubbly.
Step 5
Grill sardines outside to add a smoky flavor. Brush the sardines with olive oil and add salt and pepper to taste. Grill for 3 minutes on each side, until the sardines are fully cooked. Place the sardines on top of crusty bread and drizzle with lemon juice, sugar and white wine vinegar.
Tips and Warnings
- To fillet whole sardines, remove the scales with a knife, then chop the heads and tails off the sardines. Cut them in half, then remove the bones with tweezers.
- Talk to your doctor before eating sardines if you are breastfeeding, pregnant or planning to become pregnant.
Things You'll Need
- Salt
- Pepper
- 1/2-pound sardine fillets
- Frying pan
- 1 tablespoon vegetable oil
- 1/4 cup chopped mint leaves
- 3 tablespoons lemon juice
- 4 boneless sardine fillets
- 2 cloves garlic
- 4 tomatoes
- 1 chili pepper
- 2 tablespoons olive oil
- Dill
- Butter
- Spaghetti
- 1 tablespoon dried currants
- 1 tablespoon gin
- 1/2 cup red onion
- 1 tablespoon olive oil
- Bowl
- Crackers
- Tomato sauce
- Mozzarella cheese
- Whole-grain pita bread
- Canned sardine fillets
- Olives
- Crusty bread
- Lemon juice
- Sugar
- White wine vinegar
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