Sardine Recipes

Sardines are the most popular and commonly used fish for culinary purposes. Do you also know that these fish have numerous health benefits and hence are considered as one of the healthiest foods? Sardines contains high amounts of proteins, several vitamins, essential amino acids, etc. As they are easily and abundantly available in nearly all places, you can easily include them in your diet. Here are some interesting canned and fresh sardine dishes that will be loved by all members of the family.

Healthy Recipes with Sardines

Although it is said that when buying canned sardines, you should look for those dipped in water or tomato sauce, rather than oil in order to reduce calorie intake. However, sardines dipped in extra virgin olive oil are also healthy, and do not contain large amounts of calories.

Sardine Salad

Ingredients

• 8 ounce sardines with bones
• 3 medium-sized tomatoes
• 1 large cucumber
• 1/4 cup of sliced onion
• 15-ounce of chickpeas
• 2 tablespoons of sliced Kalamata olives
• 1/2 cup of crumbled feta cheese
• 3 tablespoons of lemon juice
• 1 minced clove of garlic
• 2 teaspoons of dried oregano
• 1/2 teaspoons of freshly ground pepper
• 2 tablespoons of extra-virgin olive oil

Method of Preparation

1. Cut the tomatoes, cucumber and sardines into large chunks.
2. Mix olive oil, lemon juice, garlic, oregano and pepper in a bowl and whisk.
3. Add all the other ingredients into it and mix well.
4. Lastly, toss to combine well, top with some cheese and serve!
5. This is one of the healthiest fish recipes for kids and adults.

Sardine Bruschetta

Ingredients

• 4-5 ounces of canned sardines
• 18 ounces of cannellini beans
• 4-5 slices of country style bread
• 2 oz of arugula / watercress
• 1 and 1/2 tablespoons of fresh lemon juice
• 1 minced clove of garlic
• 3 tablespoons of extra-virgin olive oil
• Salt and pepper to taste

Method of Preparation

1. Drain the sardines and mix them with beans. Mash them together.
2. Add oil, lemon juice, garlic, salt and pepper to the mashed fish and beans.
3. Toast the bread and by spreading some oil over it.
4. Place the fish mixture, arugula / watercress on top of the bread. Top with cheese if you like (optional).

Spicy Sardines

Ingredients

• 8 - 12 sardines
• 3 - 4 crushed garlic cloves
• 1/4 oz of fresh finely chopped parsley
• 1/2 cup of plain flour
• 2 tablespoons of lemon juice
• 4 tablespoons of vegetable oil
• 1/2 teaspoon of ground cumin
• Salt and black pepper to taste

Method of Preparation

1. Mix the garlic and parsley together to form a fine paste.
2. Spread the above mixture on the sardines from inner and outer side. Also brush some lemon juice over it.
3. Now set the fish aside for 1-2 hours so as to let the flavors get absorbed completely.
4. Mix cumin, salt and black pepper in the flour and form a homogeneous mixture.
5. When the fish is ready, coat / roll it in the flour so that it is covered uniformly with it.
6. Heat the oil in a frying pan until very hot.
7. Slowly slide the fish in the oil one at the time fry only 2-3 fish at a time.
8. Fry for 5 minutes or until crisp and golden brown.
9. Serve with bread or as starters.

Sardine Spread

Ingredients

• 8 canned sardines
• 8 ounces of ricotta cheese
• 1/4 cup of minced parsley
• 2 tablespoons of capers
• 1 teaspoon of curry powder
• 1 teaspoon of lemon zest

Method of Preparation

1. Drain the sardines and rinse them.
2. Mix sardines and all the ingredients together in a food processor.
3. Process to form a coarse mixture. The consistency should be like any other spread or dip.
4. Serve with crackers, bread, chips, etc.

Now that you know the sardines health benefits and recipes, you should get going and try these recipes. So, plan a snack, a starter or a salad with sardines, using these recipes, for your next meal. Good luck!