Hot Girls Eat Sardines 🐟

7 sardine recipes to help you eat more of this nutrient-packed pantry staple!

You have probably heard me talk about the most underrated, humble superfood: sardines. They are some of the most nutritious foods with amazing nutrients for glowing skin, heart health, bone health, and so much more. Plus, they are relatively affordable, easy to find and super quick and easy to prepare.

Sardines often get a bad rap. They’re small, oily, and, for some, their strong flavor can be a turnoff. But these tiny fish pack a serious punch when it comes to nutrition—and they’re easier to incorporate into your diet than you might think. If you're not already a fan, it might be time to give sardines a second chance, and I want to help you with that!

Some days I can just eat them right out of the can with a fork, but other days that’s not so appealing to me. There are tons of ways to add sardines to your diet by elevating or even masking the flavor or texture if it doesn’t appeal to you. So let’s chat about the health benefits (which will inspire you to eat more sardines) and some yummy recipes to actually help you consistently add them to your diet!

Read to the bottom of this post for 7 recipes that you will love even if sardines aren't your favorite

Why Sardines Are Worth the Hype

1. Nutrient-Rich Powerhouses Sardines are loaded with essential nutrients, making them a top choice for a balanced diet. These little fish are packed with protein, omega-3 fatty acids, vitamins, and minerals, including:

   • Omega-3 Fatty Acids: Sardines are one of the best sources of these heart-healthy fats, which help reduce inflammation, improve brain function, and support healthy skin.

   • Vitamin D: Sardines are naturally rich in vitamin D, which is essential for bone health and immune function.

   • Calcium: Thanks to their edible bones, sardines are a great source of calcium, which supports strong bones and teeth.

   • B Vitamins: They provide a good amount of vitamin B12, which plays a role in brain health, nerve function and energy production.

   • Iron and Magnesium: These minerals are essential for transporting oxygen throughout the body and maintaining healthy muscles.

2. Sustainable and Affordable Sardines are not only great for your health, but they’re also a sustainable seafood choice. They’re abundant in the ocean, making them less likely to be overfished compared to larger fish. Plus, they’re relatively inexpensive, making them an affordable way to add nutrient-dense seafood to your diet.

3. Boost Your Brain and Heart Health Regular consumption of omega-3-rich foods like sardines has been shown to help reduce the risk of heart disease, improve cognitive function, and even support mental health by reducing symptoms of depression and anxiety. Given their high concentration of omega-3s, sardines are an excellent way to keep your brain and heart in tip-top shape.

Where to Find the Best Sardines

We want to make sure you’re getting the highest quality sardines, not only for nutrition and health reasons, but also because that will impact the taste so much. Here are a few things to look out for:

• Wild-caught over farmed: Wild-caught sardines tend to be more nutritious and environmentally friendly.

• Look for sustainably sourced options: Many brands label their products with certifications like the Marine Stewardship Council (MSC) to ensure the fish were harvested responsibly.

• Opt for canned in water or olive oil: Sardines canned in olive oil provide an extra boost of healthy fats. Avoid sardines packed in vegetable oils.

---

Sardine Recipes for the Sardine Skeptic

Even if you’re not thrilled about the idea of eating sardines straight from the can, there are plenty of ways to incorporate them into your meals without feeling like you're forcing yourself. Here are a few ideas to help you get started:

Sardine and Avocado Toast

Yield - 1 serving

A quick and delicious way to enjoy sardines is by topping your toast with mashed avocado and a few sardines. Add a sprinkle of chili flakes, lemon juice, and a dash of olive oil for a satisfying snack or light meal.

Ingredients:

• 1 slice of bread of choice (I recommend a sourdough!)

• 1/2 ripe avocado

• 1 can of sardines, drained

• Lemon juice, chili flakes, salt, and pepper to taste

Directions:

1. Toast the bread until golden.

2. Mash the avocado and spread it onto the toasted bread.

3. Top with sardines and drizzle with lemon juice, adding a pinch of chili flakes for extra flavor.

4. Season with salt and pepper to taste.

Sardine Tuna Melt

Yield - 1-2 serving

I know this is probably a controversial dish but there is something so comforting and nostalgic about an open-faced tuna melt!! Anyone else?? If you’re a fan like I am, this is the perfect way to sneak some sardines into your diet. If you want to mask the sardines more, mix the sardines with a can of tuna.

Ingredients:

• 1 can of sardines in olive oil (drained and mashed)

• 1 can of tuna in water (drained)

• 1 1/2 tbsp mayonnaise (or Greek yogurt for a lighter option)

• 1/2 tbsp Dijon mustard

• 1 tbsp lemon juice

• 2 ribs celery, finely chopped

• 1 tbsp capers (optional)

• 1/4 cup finely chopped red onion (optional)

• 1/4 cup chopped fresh parsley or dill (optional)

• Sea salt and pepper, to taste

• 2 slices of your favorite bread (I like sourdough!)

• 1/2 cup shredded cheddar cheese (or your favorite melting cheese)

Directions:

1. In a medium bowl, mash the drained sardines with a fork. Add the drained tuna and continue to mash everything together until it's a uniform, slightly chunky mixture. Stir in the mayonnaise, Dijon mustard, and lemon juice. Add the chopped red onion and fresh parsley or dill if you like. Season with sea salt and pepper to taste. Give everything a good mix.

2. Lay out the slices of bread. Generously spread the sardine-tuna mixture. Sprinkle the shredded cheese on top of the filling.

3. Toast the open-face sandwiches in a toaster oven or under the broiler until the bread is toasted and the cheese is melted.

4. Serve hot with a side of pickles or a simple salad.

Sardine Chili Verde Quesadilla

Yield - 1 serving

Ingredients:

• 1 can sardines, drained

• 2 tbsp diced green chiles

• 1 pinch sea salt

• 1/2 tbsp butter or ghee

• 1/2 cup shredded cheddar cheese

• 2 medium-sized tortillas (I use Siete foods almond flour or cassava tortillas)

Directions:

1. In a bowl mash the drained sardines with the chiles and sea salt.

2. Heat a pan over medium-high heat for 2-3 minutes. Add butter or ghee and place 1 tortilla in the pan. Spread half of the cheese across the tortilla. Add the sardine mixture and spread over the cheese. Add the remaining cheese and top with the second tortilla.

3. Press down and cook for 2-3 minutes until brown.

4. Flip and cook for another 2-3 minutes or until the cheese is melted and the tortilla is browned.

5. Serve with toppings of choice like avocado, sour cream and salsa!

Sardine Pasta with Garlic and Spinach

Yield - 1 serving

This recipe takes a classic pasta dish and adds a healthy twist with the addition of sardines. It’s an easy way to enjoy the fish without it being the main focal point of the dish.

Ingredients:

• 1 can of sardines, drained and chopped

• 8 oz pasta of choice

• 2 tbsp olive oil

• 3 cloves garlic, minced

• 2 cups fresh spinach

• Red pepper flakes (optional)

• Freshly grated Parmesan (optional)

Directions:

1. Cook the pasta according to package instructions.

2. In a large pan, heat the olive oil over medium heat. Add garlic and sauté until fragrant.

3. Add the spinach and cook until wilted, about 2-3 minutes.

4. Stir in the chopped sardines and cook for another 2 minutes.

5. Toss the cooked pasta into the pan with the sardine mixture, and add red pepper flakes for a little heat.

6. Serve with freshly grated Parmesan, if desired.

Sardine & Salmon Pasta Salad

Yield - 4 servings

Ingredients

• 12 oz pasta of choice

• 2 tins wild salmon, drained

• 2 tins wild sardines, drained

• ½ tbsp Dijon mustard

• 2 tbsp apple cider vinegar

• 2 tbsp lemon juice

• 1/2 cup extra virgin olive oil

• 1 tsp sea salt, plus more to taste

• ¼ cup capers

• 1 bunch cilantro, finely chopped

• 1 bunch dill, finely chopped

• Fresh pepper, to taste

Directions

1. Cook the pasta according to the package directions. Drain, add it to a large bowl, and let cool completely.

2. While that cools, mash together the salmon and sardines.

3. Make the dressing by combining the Dijon mustard, apple cider vinegar, lemon juice, extra virgin olive oil, and sea salt.

4. Add the sardine-salmon mixture, capers, cilantro, dill and dressing to the bowl of pasta. Toss to combine and season with more sea salt and black pepper to taste.

Sardine Salmon Sushi Bake

Yield - 2 servings

If you’re really hoping to mask the sardines, try out this recipe! Combining it with salmon plus the seasoning make it pretty much undetectable. This is a such a yummy dinner or lunch!

Ingredients

• 1 6oz tin wild salmon

• 1 4oz tin wild sardines

• 2 tbsp quality mayonnaise

• 2 tbsp sriracha

• 1 tbsp organic tamari or coconut aminos

• 1/2 tbsp apple cider vinegar

• 5 green onions, diced

• 2/3-1 cup cooked short grain white rice

• 1 tbsp sesame seeds (optional)

Directions

1. Drain the liquid from the salmon and sardines and add it to a large bowl. Add in the mayo, sriracha, tamari, vinegar, and green onions and stir to combine. Taste and adjust the seasoning as needed.

2. Turn on the broil setting on your oven.

3. In a small oven safe dish add 1/3-1/2 cup of cooked rice in a layer and top it with half of the salmon mixture. Top with sesame seeds if including. Repeat in another small dish.

4. Broil for 4-5 minutes, until the salmon is warm and lightly toasted on top.

5. Finish with another drizzle of sriracha and serve with roasted seaweed.

Sardine Fish Burgers

Yield - 2 servings

If you’re looking for a dish that’s a little more familiar, try making fish burgers with sardines. With a crispy outer layer and tender interior, these are a great way to ease into eating sardines.

Ingredients

• 1 can of sardines, mashed

• 1 can tuna or wild salmon

• 2 tbsp cassava flour (or 1/4 cup breadcrumbs if not gluten free)

• 1 egg

• 1 tbsp Dijon mustard

• 1 tbsp chopped parsley

• Sea salt and pepper to taste

• Olive oil for frying

• Toast or lettuce cups for serving

Directions

1. In a bowl, combine the mashed sardines, tuna or salmon, cassava flour or breadcrumbs, egg, mustard, and parsley. Season with a pinch of sea salt and pepper.

2. Form the mixture into 4 small patties.

3. Heat the ghee or olive oil in a pan over medium heat and cook the patties until golden and crispy on both sides, about 3-4 minutes per side.

4. Serve with a squeeze of lemon or your favorite dipping sauce.

---

Final Thoughts

Sardines might not be on your go-to list of foods, but their nutritional benefits and versatility make them an amazing option for a budget-friendly, nutrient-dense pantry staple. Whether you enjoy them on toast, in a salad, or incorporated into a pasta dish, there’s no reason to miss out on all the goodness they bring. With just a little creativity, sardines can become a regular—and delicious—part of your diet. Let me know your favorite ways to eat sardines so that we can inspire each other!