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HomeHealthy FoodSardines • Sardine Recipe, Canned Sardines & Extra • Two Purple Figs

Sardines • Sardine Recipe, Canned Sardines & Extra • Two Purple Figs

We love Sardines! And it is a full information on every thing it is advisable to learn about Sardines! Find out how to purchase, find out how to prepare dinner sardines, canned sardines, a wonderful Sardine recipe and far far more with video! It is a seafood lovers dream so don’t miss it! 

Baked sardines on a baking sheet with lemon slices, a drizzle of chermoula sauce and some stuffed tomatoes on the side

We’re BIG on seafood right here! You’ll discover so many various kinds of seafood recipes and limitless methods to prepare dinner them on this web site, and that’e as a result of we genuinely LOVE seafood! From easy no prepare dinner Tuna TartareSushi Burrito and Salmon Tartare to full guides like How To Cook dinner Lobster Tail for the very best Lobster Roll and Find out how to Cook dinner ScallopsCalamariChilean Sea BassInexperienced MusselsScokeye salmon, Mahi MahiFish Fry, Tuna Steak  and extra!

So as we speak, we’re speaking about some of the underrated fish so let’s go!

What Are Sardines

A plate full of fresh sardines showing the fish

Sardines are a small fish that stretch all world wide from oceans to seas. They belong to the Clupeidae household which incorporates different small oily fishes like anchovies (therefore numerous folks mistake each for one another) and herring.

The fish harvested in several elements of the world could style totally different and that’s due to their habitat. Nonetheless since most sardines find yourself being canned, you almost certainly is not going to discover these variations in style or taste. However if you happen to’re shopping for and cooking contemporary, that’s while you’ll discover these slight adjustments in taste.

This small dimension sort of fish eats primarily plankton and small crustaceans from the ocean/ocean, and they’re eaten by nearly each seafood creature.


What Do Sardines Style Like

So this might be the subsequent factor to reply right here, this fish has a salty style in comparison with different fish. If you style contemporary sardines, they style largely just like the salty ocean.

They’ve a extremely agency texture and a powerful again bone construction so you may actually style the flesh of the fish. It’s not a kind of soften in your mouth Chilean Sea Bass fillets or perhaps a agency fleshy Mahi Mahi, it’s slightly a smaller dimension fish the place the flesh is near the bones. 

Are Sardines Good For You

There are such a lot of good issues to know and superb worth to this excellent sort of fish! They’re one of many most secure as they’re low in mercury (protected throughout being pregnant too) they usually’re loaded with different vitamins.

Sardines are among the finest sources of omega-3 that are nice for coronary heart well being, immunity and irritation. Calcium is so excessive in sardines that it’s akin to dairy, however calcium sourced from this fish is a lot better and nice for individuals who are lactose free! 

Vitamin D must be one our favourite issues about this marvel fish because it’s a kind of nutritional vitamins so uncommon to accumulate via food plan. The worth and significance of Vitamin D is immense that we are able to’t undergo it right here, however briefly, immune system assist, psychological well being assist, mineral absorption assist, coronary heart well being and far far more!

Different vitamins embody Vitamin B12, some minerals reminiscent of Iron, Phosphorus, Magnesium, Zinc and at last, protein. Protein sourced type Sardines is ample and it is available in a wholesome from like that from crops in comparison with protein sourced from meat.

The place to Purchase Sardines

A hand holding a fresh healthy sardine showing details of how to buy

The very best place to search out contemporary sardines can be at a neighborhood fish store. All the time search for the agency texture, the shiny silver black pores and skin and a agency stomach. The stomach shouldn’t be bruised–a time period referred to as “stomach burn” the place the fish stomach is torn and among the intestine items begin popping out.

Frozen sardines are additionally possibility if you happen to can’t discover contemporary. You’ll discover that ta the freezer part, so simply ensure they appear agency and you might wish to learn the place the sardines was sourced from too.

Canned sardines alternatively can be found in all grocery shops in the identical aisle of canned tunas and different canned merchandise. You’ll even discover. selection–however I’m sharing my absolute favourite one under! 

How To Cook dinner Sardines

close up of a cooked sardine on a sheet with lots of herb sauce chermoula and lemon wedges

There are a number of methods to prepare dinner sardines when contemporary. In the present day’s recipe is detailed under which is oven baked sardines. Nonetheless sardines are nice on the grill as nicely in case your climate permits.

Grilled sardines are a Mediterranean favourite, wrapped in fig leaves (or plain outdated foil if you happen to can’t discover that) and grilled over a sizzling charcoal grill with a easy lemon, garlic and olive oil seasoning.

Fried Sardines are one other favourite from the Mediterranean. In contrast to the basic Fish Fry, the sardines are simply tossed in seasoned flour after which fried straight away.

Oven Baked sardines which is what we’re making as we speak is while you make a flavorful mixture of lemon, inexperienced chillies, garlic, cumin and herbs to coat and stuff the intestine of your sardines.

In lots of cases, you’ll discover the fish cooked butterflied and if you happen to’re skilled with fish (if not you may ask your fish monger to do this), you may de-bone the fish and that approach its a lot simpler to eat.

Components for Sardine Recipe

ingredients for sardine recipe including garlic, lemon, chilli flakes, olive oil, seasoning, and minced herbs

  • Garlic minced
  • Lemon juice/zest or each
  • Recent cilantro/parsley minced
  • High quality Olive Oil (I exploit Mina Moroccan Olive Oil)
  • Salt and Pepper
  • Cumin (optionally available, however it is a household recipe and the way we made it)
  • chilli flakes, contemporary chilies (for spice and it’s optionally available after all)

Baked Sardine Recipe

You’ll begin by ensuring the sardines are cleaned, dried and gutted. 

Ingredients mixed in a bowl to flavor the sardines which include garlic, herbs, olive oil and lemon and seasoning

Now you’ll combine all of the components above in a small bowl.

A spoon slathering the ingredients for sardine recipe inside the gut of fresh sardines to flavor it

You’re going to make use of a spoon and stuff the cavity of every fish with the flavorful combination and repeat with the remainder. 

a hand holding one ready and flavored sardine

They are going to appear to be this above. Now prepare all of the sardines in a baking sheet and unfold with any leftover combination. Add lemon slices and a drizzle of high quality olive oil. 

Flavored sardines on a baking sheet with lemon slices ready to go in the oven to bake

The sardines are able to go within the oven to bake and prepare dinner. Control them and relying on the scale, the fish might have between 12-18 minutes on a 400 diploma oven.

Baked sardines out of the oven cooked and ready

Sardine are prepared and out of then after they shrink barely and don’t look as shiny.

You may eat them as they’re with a aspect of bread, salad or you can also make them an appetizer or aspect to a different seafood dish. Many get pleasure from sardines as an appetizer, one thing like Calamari

final baked sardines on a board with chermoula sauce, some lemon slices, chermoula stuffed tomatoes and olive oil

We love a drizzle of Chermoula sauce on high and a aspect of tomatoes filled with chermoula too! SO GOOD!!!

Canned Sardines

two boxes of canned sardines on a board surrounded by lemon slices

Probably the most accessible and customary type of sardines is unquestionably these canned or jarred sardines. Whereas they don’t require any cooking, you’ll discover that they’re utilized in many recipes.

You should purchase canned sardines in water, olive oil, tomato, herbs, smoked.. and so on. I’ve discovered that these Mina canned sardines that are wild caught and sustainable are my absolute favourite! And truthfully it’t not simply the style of sardines that’s impeccable, but in addition the standard olive oil wherein they’re packed in. I imply in spite of everything, it’s OUR absolute favourite olive oil! You may learn a lot about it in my grandma’s Olive Oil Cake put up.

A hand showing a can of opened canned sardines showing the fillets of canned sardines inside the can with olive oil

Easy methods to make use of canned sardines embody spreading them on toast, topping them over your pizza, including them to your favourite salad, tossing them with pasta and extra! I’ll remember to share so many recipes together with canned sardines now that I’ve discovered Mina sardines!! 

Sardines Vs. Anchovy

The most typical query is find out how to differentiate between these two. Whereas they arrive from the identical household, they’ve fairly totally different flavors specifically in the course of the technique of preserving or canning.

Anchovies have a stronger pungent and salty taste due to the salt therapy it goes via earlier than preserving. Whereas sardines have a milder salt, and are normally infused with olive oil, herbs or smoked –relying on how they’re canned.

in terms of the “fishy style” nicely anchovies undoubtedly have a stronger style. Anchovies are also smaller in dimension with a darker toned flesh in comparison with sardines.

A hand holding a cooked sardine with a wooden spoon showing the perfectly cooked fish

Find out how to Retailer Sardines 

Sardines are a kind of fish which have a extremely excessive omega 3 content material, and therefore one of many healthiest fish loaded with Vitamin D as nicely. However in terms of consuming contemporary, which means the earlier the higher. Normally it’s greatest to eat them on the identical day, and if frozen, it’s greatest to eat as quickly because it defrosts.

Canned fish clearly are extraordinarily protected from that perspective so everytime you discover some Mina sardines, simply verify the expiry date and don’t fear about the rest. When you open the can nonetheless, it’s greatest to eat it the identical day as nicely–which consider me is so EASY as a result of they’re that GOOD!!!

Fabulous Seafood Recipes

Tuna Tartare

Inexperienced Mussels

Find out how to Cook dinner Scallops

Air Fryer Salmon

Salmon Tartare

How To Cook dinner Lobster Tail

Sockeye Salmon

Baked Mahi Mahi

Fish Fry

Sushi Burrito

Mahi Mahi Tacos

Salmon Tacos

A cut open cooked sardine showing the flesh inside and how well cooked it is


We love Sardines! And it is a full information on every thing it is advisable to learn about Sardines! Find out how to purchase, find out how to prepare dinner sardines, canned sardines, a wonderful Sardine recipe and far far more with video! It is a seafood lovers dream so do not miss it! 



  • 4
  • 1/2
    contemporary herbs
    minced, a combo of parsley cilantro oregano and mint or your favourite
  • 1
  • 2/3
    olive oil
    further virgin–we use Mina Olive oil
  • 1
    salt and peppr
    or to style
  • 1
  • 1
    minced, optionally available
  • 1/2
    chili flakes
    optionally available


  1. Preheat the oven to 400 levels F.

  2. Put together the sardines ensuring they’re washed, dried and gutted.

  3. Combine all the flavour components in a small bowl

  4. Take the gutted sardines and use a spoon to spoon in a tablespoon or so of the flavoring combine into the git and sides of every sardine.

  5. Repeat with the remaining ones

  6. Organize the flavored sardines on a baking sheet and add some lemon slices if you happen to like.

  7. Drizzle with olive oil and bake the fish for 12-Quarter-hour relying on the scale.

  8. The sardines are prepared after they shrink barely and the pores and skin looses the shine.

  9. drizzle some chermoula sauce over the cooked sardines and serve with some herb/chermoula sauce tomatoes.

Recipe Notes

  1. Attempt to purchase contemporary sardines when doable, and ensure they odor clear just like the ocean, the intestine is undamaged and the pores and skin is shiny.
  2. When shopping for contemporary, ensure to prepare dinner them the identical day due to their excessive omega-3 content material.
  3. The flavour components are an outdated household recipe, be happy to make use of your individual spice blends.
  4. Bake the sardines in a singe layer so that they prepare dinner evenly.
  5. Sardines are nice as principal dishes, but in addition nice to make use of as an appetizer like calamari.
  6. Make the chermoula sauce forward of time, which is analogous to a chimichurri sauce but it surely’s Moroccan slightly than Argentinian.
  7. Serve sardines with bread, salad, pasta, rice or as it’s!

Diet Info


Quantity Per Serving

Energy 477
Energy from Fats 441

% Every day Worth*

Fats 49g75%

Saturated Fats 6g38%

Polyunsaturated Fats 8g

Monounsaturated Fats 33g

Ldl cholesterol 68mg23%

Sodium 157mg7%

Potassium 420mg12%

Carbohydrates 10g3%

Fiber 4g17%

Sugar 2g2%

Protein 18g36%

Vitamin A 183IU4%

Vitamin C 21mg25%

Calcium 259mg26%

Iron 4mg22%

* % Every day Values are based mostly on a 2000 calorie food plan.



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