Preparation, uses, and tips
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 favorite 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.
Buying and Storing Tips
As with other fish, look for fresh sardines with clear, bright eyes and firm flesh. Rinse
the sardines when you get them home and store them in the coldest part of the refrigerator in
a dish in a single layer, covered with dampened paper towels.
Unopened canned sardines can be stored for up to a year in a dry, cool place. Once opened,
they will keep for up to two days if you wrap them well and refrigerate them.
Varieties
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 soy, 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.
Nutrition Highlights
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.