Sardines
We love Sardines! And this is a full guide on everything you need to know about Sardines! How to buy, how to cook sardines, canned sardines, a fabulous Sardine recipe and much much more with video! This is a seafood lovers dream so don't miss it!
Ingredients
- 16 sardines fresh
Flavoring
- 4 cloves garlic minced
- 1/2 cup fresh herbs minced, a combo of parsley cilantro oregano and mint or your favorite
- 1 large lemon juiced
- 2/3 cup olive oil extra virgin--we use Mina Olive oil
- 1 teaspoon salt and peppr or to taste
- 1 teaspoon cumin
- 1 jalapeno minced, optional
- 1/2 teaspoon chili flakes optional
Instructions
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Preheat the oven to 400 degrees F.
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Prepare the sardines making sure they're washed, dried and gutted.
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Mix all the flavor ingredients in a small bowl
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Take the gutted sardines and use a spoon to spoon in a tablespoon or so of the flavoring mix into the git and sides of each sardine.
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Repeat with the remaining ones
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Arrange the flavored sardines on a baking sheet and add some lemon slices if you like.
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Drizzle with olive oil and bake the fish for 12-15 minutes depending on the size.
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The sardines are ready when they shrink slightly and the skin looses the shine.
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drizzle some chermoula sauce over the cooked sardines and serve with some herb/chermoula sauce tomatoes.
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Enjoy!
Recipe Video
Recipe Notes
- Try to buy fresh sardines when possible, and make sure they smell clean like the ocean, the gut is intact and the skin is shiny.
- When buying fresh, make sure to cook them the same day because of their high omega-3 content.
- The flavor ingredients are an old family recipe, feel free to use your own spice blends.
- Bake the sardines in a singe layer so they cook evenly.
- Sardines are great as main dishes, but also great to use as an appetizer like calamari.
- Make the chermoula sauce ahead of time, which is similar to a chimichurri sauce but it's Moroccan rather than Argentinian.
- Serve sardines with bread, salad, pasta, rice or as it is!
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How to Store Sardines
Fresh
- Refrigerate immediately.
- Use within 24–48 hours.
- Store on ice in shallow tray.
- Freeze up to 2–3 months.
Canned
- Store unopened in cool, dry pantry.
- After opening: refrigerate and consume within 24 hours. The best way is to consume it the same day as well,which believe me is so EASY because they're that GOOD!!!
How do you clean and prepare fresh sardines?
Follow THIS RECIPE which is an old family recipe and you'll never go back! You can scale the fish yourself or ask the fish monger to do so for you. Then proceed with this tutorial.
How long to grill/roast fresh sardines?
At high heat (grill or broiler), 2–3 minutes per side. Or roast in a 425°F oven, 8–12 minutes depending on size. The fish should look opaque and flesh should flake easily.
Which canned sardines are the healthiest?
Nutritionally, when packed in water or olive oil have similar omega-3 profiles; watch for sodium. Olive oil tins add healthy fats and flavor. Choose BPA-free tins and brands with sustainable sourcing.
Can I eat sardines every day?
For most healthy adults, eating them several times per week is a good way to get omega-3s and nutrients. However, vary seafood choices for balance and consult health guidelines if you have specific conditions.
How do I use canned sardines ?
Make the BEST Sardines On Toast or Sardine Pasta. Other options include adding it to a salad!
Are sardines sustainable?
Many fisheries are managed sustainably, but practices vary by region and brand. You can look for sustainability labels (MSC, Friend of the Sea) and consult resources like seafoodwatch.org for current assessments.
Do sardines have mercury?
They contain very low mercury compared to larger fish.
Are sardines better than tuna?
They typically contain more calcium and less mercury.
Can you eat sardine bones?
Yes. with the canned ones, the bones are softened and edible.
Are sardines keto-friendly?
Yes. They are high in fat and protein with zero carbs.
Are sardines good for weight loss?
They are high in protein, which promotes satiety.
Can you freeze sardines?
Yes, the fresh can freeze well for up to 3 months.
Are sardines safe during pregnancy?
They are considered a low mercury seafood option when consumed in moderation.
Troubleshooting Cooking Sardines
Too bitter? Likely overcooked.
Sticking to grill? Grill not hot enough or not oiled.
Mushy texture? Fish not fresh.
Strong odor? Not fresh or improperly stored.Sardine Recipes
Sardines On Toast : A classic!
Sardine Pasta : dressed up with capers, olives and tomatoes, SO GOOD!