Sardine Salad Recipe (2024)

FAQs

What is good to mix with sardines? ›

Despite their rich, fatty description, sardines also, perhaps counterintuitively, love more fat, which helps mellow out their flavor, so don't hold back on the olive oil (meaning, when you think you've added enough, add a bit more). Or consider eating them with mayonnaise, aioli, softened butter or jammy eggs.

Canned sardines are often a healthier choice than canned tuna, the experts note. While both are high in protein, sardines are more nutrient-dense. Sardines have a higher combined omega-3 (DHA and EPA) content than tuna fish, says Largeman-Roth. Sardines are also lower in mercury than tuna.

The fresh, tangy elements of a Greek salad--tomato, cucumber, feta, olives and lemony vinaigrette--pair well with rich-tasting sardines. Look for sardines with skin and bones (which are edible) as they have more than four times the amount of calcium as skinless, boneless sardines.

And as with all things culinary, the French really do them right. Whether they be grilled then bathed in extra-virgin olive oil before being tinned, or combined with a bit of gentle pepper, or layered with sliced lemon, or just simply put in the tin, they're delicious.

Canned sardines are a nutrient-dense seafood option that can be included in a balanced, variety-filled diet. Not only are canned sardines convenient and versatile to use in your eating pattern, but they also provide heart-healthy omega-3s that may help with reducing inflammation, improving cognition and more.

Rinse off excess salt.

If you can't find a brand that has a “No Salt Added” version, look for sardines that are packed in spring water. Then, rinsing the sardines may help to reduce some of the salt content. Just empty the can into a colander and rinse with cold water, shaking it and turning the sardines as you rinse.

When using canned fish, you can drain the liquid (e.g., water, extra virgin oil, or sauce) from the can before incorporating it into your recipes, which will help reduce the sodium if you're watching your sodium intake for any reason. Perhaps I need to do a side-by-side taste test…

Sardines are small, ocean-dwelling fish. Health benefits of sardines include lower blood pressure and reduced risks of diabetes, but they are unsuitable for daily consumption, especially for certain groups.

There are a couple of reasons why sardines are so inexpensive: They taste pretty strongly of fish, which many people find unpleasant. One 4.4-ounce can of sardines only costs from 88¢ to $2.50, depending on quality. That's not much money.

Sardines in water have roughly half as much fat, but the amount of saturated fat isn't a lot higher in olive oil-packed sardines. In other words sardines in olive oil have more fat, but it's the good stuff.

What is the healthiest canned fish to eat? ›

The most healthful choices on this list that are available canned include anchovies, Atlantic mackerel, clams, crab, oysters, sardines, shrimp, and trout. Canned seafood brands offer varying levels of testing to ensure lower mercury levels.

Sardines play an important role in Portuguese cuisine and culture. Historically a people who depend heavily on the sea for food and commerce, the Portuguese have a predilection for fish in their popular festivities.

And let's not forget the whole sardines in olive oil with roasted red and green peppers and cilantro pesto on pão de centeio – a type of Portuguese rye bread, delicious with a Poças Special Reserve Tawny.

Wash the tomatoes and cut into slices. Spoon the sardines onto the toast and place the sliced tomatoes on top. Can be served immediately or after warming under the grill.

You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo, or hot sauce. Usually, the heads have been removed, but you'll be eating the skin and bones. In fact, that's where some health benefits lie.

Canned sardines are often packed in oil, water, mustard, tomato, or other sauces that can increase sodium levels.

Sardines in water VS oil: which one is better? Sardines in olive oil taste better - arguably. Sardines in water have roughly half as much fat, but the amount of saturated fat isn't a lot higher in olive oil-packed sardines. In other words sardines in olive oil have more fat, but it's the good stuff.

Besides saltines, rectangular Club Crackers are another go-to. Pretty much all savory crackers are delicious with sardines, so experiment with your favorite crispbreads or flatbreads.