How to Eat Sardines? 20 Recipes to Incorporate Sardines into Your Diet

Sardine Notes

20 recipes from a can – from timeless classics to bold, creative ideas

I started this book thinking about a can of sardines. That tiny can that hides more flavour than it might seem at first glance. I grew up in a country where sardines weren't an everyday food – they were something exotic, distant, smelling of the Mediterranean Sea and the southern sun. But when I travelled through Portugal, Sicily, and Spain, I realised: this can of fish is one of the greatest secrets of the culinary world.

All twenty recipes presented here are made from canned sardines. This was a rule I set for myself and did not break. Because I want to prove – a good can, opened with love, and a kitchen with imagination, can become both a traditional Sicilian culinary masterpiece and a bold modern dish. And another rule: never discard the oil from the can. It is also an ingredient.

The collection is divided into two parts: ten traditional recipes from countries where sardines are a culinary staple, and ten modern, bold ideas from around the world. All of them have been tested in my kitchen. I hope they will find their way into yours too.

Traditional Recipes

1. Pasta con le sarde — Sicily, Italy

“Sicilian delight — a sweet and savoury pasta sauce with saffron and sardines."

There are dishes that carry the entire history of a nation. This is one of them. A recipe born during the Arab rule in Sicily, it combines wild fennel, saffron, pine nuts, sultanas, and sardines into a sauce that smells of the Mediterranean Sea and centuries of intertwining cultures. Canned sardines are perfectly suited here — even better than fresh ones, as their oil enriches the sauce from the very first second. Toasted bread instead of cheese — Sicilian wisdom that makes you want to applaud.

Ingredients: 2 cans of sardines in olive oil · A handful of fennel greens or dill · A pinch of saffron · 3 tablespoons pine nuts · 3 tablespoons sultanas · 4 tablespoons toasted breadcrumbs · 400g bucatini or spaghetti · Olive oil · 1 onion

Instructions: Sauté the onion and fennel in olive oil until softened. Add the drained sardines and gently break them up with a fork. Stir in the saffron, dissolved in a little warm water, pine nuts, and sultanas. Simmer for 10 minutes. Mix with al dente bucatini, sprinkle toasted breadcrumbs on top. Serve immediately.

2. Sardines a l'escabeche — Portugal / Spain

“Fried sardines, marinated in vinegar with spices — even tastier the next day."

This technique is as old as life on the Mediterranean coast itself. The escabeche method, of Arab origin — fish poured over with a warm vinegar and spice marinade — was known long before the advent of refrigerators. For this recipe, we use canned sardines: they are already prepared and have a rich flavour. This dish teaches patience — made in the evening, it will be incomparably better in the morning.

Ingredients: 2 cans of sardines in olive oil · 4 tablespoons sherry or white wine vinegar · 1 teaspoon smoked paprika · 2 bay leaves, black pepper · 3 cloves garlic · 1 onion · 4 tablespoons olive oil

Instructions: Remove sardines from the can and carefully place them in a glass dish. In a pan, heat olive oil with thinly sliced onion, garlic, paprika, and bay leaves for 5 minutes. Add vinegar, cook for another 2 minutes. Carefully pour the hot marinade over the sardines. Cool, cover, and refrigerate for at least 12 hours. Serve at room temperature with good bread.

3. Sardine sandwich with butter and lemon — France / Great Britain

“The best thing you can do with a can of sardines. Quick and authentic."

When my children come home from school and want something quick, but authentic — I often reach for this recipe. The most important thing is quality sardines. Portuguese or Spanish brands, preserved in good olive oil, really make a difference. Crushed with butter, Dijon mustard, capers, and lemon zest — they become something entirely new. Something that makes you want to sit down at the table.

Ingredients: 2 cans of sardines in olive oil · 50g soft unsalted butter · 1 tsp Dijon mustard · 2 tablespoons capers · Slices of rye or wheat bread · Lemon zest and juice · Black pepper

Instructions: Drain the sardines. Mash them with soft butter, mustard, capers, and lemon zest — leave some texture. Toast the bread until golden brown. Spread generously with the sardine butter mixture. Squeeze lemon juice, sprinkle with plenty of black pepper. Eat immediately.

4. Sardine rice (arroz de sardinhas) — Portugal

“Moist, intensely flavourful Portuguese rice — a dish with a coastal soul."

Arroz de peixe — fish rice — is one of the foundations of Portuguese cuisine. The sardine version is especially heartwarming: the rice is cooked in a tomato, white wine, and fish broth, and canned sardines are added at the very end, so their flavour permeates everything without additional effort. Such a dish reminds us why simple things are often the best.

Ingredients: 2 cans of sardines in olive oil · 300g round-grain rice · 4 tomatoes (grated) or 400g canned · 150ml white wine · 1 onion, 4 cloves garlic · Large bunch of parsley · Olive oil

Instructions: Sauté the onion and garlic in olive oil until golden. Add tomatoes and wine, cook for 10 minutes. Pour in 700ml of water, bring to a boil. Add rice, cook for 12 minutes. Place sardines directly from the can with their oil on top, cover, and cook for another 5 minutes. Sprinkle generously with parsley and drizzle with olive oil.

5. Sardine puttanesca — Italy

“Quick Neapolitan pantry staple — olives, capers, tomatoes and sardines."

Puttanesca is a dish born out of necessity. It was late in the evening, nothing in the fridge, but in the pantry — a can of sardines, olives, capers, and tomatoes. And voilà — one of Italy's most famous spaghetti sauces. Sardines here replace anchovies and give the sauce a meatier, stronger character. This is the recipe I often make when I get home from a long day at work.

Ingredients: 2 cans of sardines in olive oil · 400g spaghetti · 3 tablespoons capers · 100g olives · 400g canned tomatoes · 4 cloves garlic · Dried chili flakes · Parsley

Instructions: In a pan with olive oil, sauté garlic and chili. Add capers, olives, and tomatoes. Simmer for 10 minutes. Add sardines with their oil, gently breaking them up with a fork. Cook spaghetti al dente, reserving a cup of cooking water. Mix pasta with sauce, adding cooking water if needed. Sprinkle with parsley.

6. Sardine rillettes — France

“French bistro classic — a smooth, spreadable sardine and butter pâté."

Rillettes de sardines is one of those recipes that looks elegant but is made in five minutes. On a French charcuterie board, sardine rillettes are as common as bread. Made in the evening, it will be even better in the morning. Use good sardines in good olive oil — that's the only secret to this recipe.

Ingredients: 200g sardines in olive oil (2 cans) · 50g soft unsalted butter · 2 tablespoons crème fraîche · 1 finely chopped shallot · Fresh dill · Lemon zest · Cornichons and baguette for serving

Instructions: Drain the sardines. Mash them with soft butter, crème fraîche, finely chopped shallot, dill, and lemon zest until slightly chunky and spreadable. Season well with salt and pepper. Place in a ceramic dish, pour a thin layer of olive oil on top. Refrigerate for at least an hour. Serve with toasted baguette and cornichons.

7. Sardine bruschetta — Italy

“The simplest summer appetizer — grilled bread, sardines, ripe tomatoes."

In Ligurian and Sicilian beach bars, this bruschetta is as common a sight as the sea on the horizon. The principle is simple: the better the ingredients, the better the result. Canned sardines are perfect here — they are already marinated in oil and have a deep, rich flavour. The most important thing is very hot grill marks and a confident hand with salt.

Ingredients: 2 cans of sardines in olive oil · 4 thick slices of rye or ciabatta bread · Very ripe tomatoes · 2 cloves garlic · Fresh basil · Best quality olive oil · Sea salt · Lemon juice

Instructions: Grill or toast the bread until deeply browned. Immediately rub with cut garlic. Remove sardines from the can, place on the bread. On top — coarsely chopped and salted tomatoes, torn basil. Drizzle with the best quality olive oil and a few drops of lemon juice.

8. Sardine and chickpea stew — Spain / North Africa

“A deeply satisfying winter stew with Moorish spices and sea flavours."

This potaje — a fish and legume stew — is widespread throughout southern Spain and North Africa. It's economical, nutritious, and, like all good stews, even better the next day. Canned sardines are perfect here — their oil enriches the broth, and the fish itself adds body. My mother used to say: a good stew cannot be quick. This one refutes her — it's both quick and authentic.

Ingredients: 2 cans of sardines in olive oil · 500g cooked chickpeas (or canned) · 400g canned tomatoes · Pinch of saffron · 2 tsp smoked paprika · 1 tsp cumin · Onion, garlic · Parsley and lemon

Instructions: Sauté onion, garlic, paprika, and cumin in olive oil until fragrant. Add tomatoes and saffron, cook for 10 minutes. Add chickpeas and 300ml of water or broth, simmer for 15 minutes. At the very end, add sardines with their oil, gently breaking them up. Sprinkle with parsley and squeeze lemon juice.

9. Sardine and walnut stuffed peppers — Basque Country

“Basque pintxo classic — piquillo peppers, stuffed with sardines and toasted walnuts."

Pimiento relleno is the heart of Basque bar culture. Combined with canned sardines and toasted walnuts, they become a true appetizer, suitable for both everyday lunch and entertaining guests.

Ingredients: 12 piquillo peppers (jarred) · 2 cans of sardines in olive oil · 50g toasted walnuts · 2 cloves garlic · Large bunch of parsley · Romesco or pepper sauce for serving · Olive oil

Instructions: Mash sardines with coarsely chopped walnuts, minced garlic, parsley, and a little olive oil. Season well with salt. Carefully stuff the peppers with this mixture. In a pan with olive oil, heat for 3-4 minutes on each side. Serve on Romesco sauce with toasted bread.

10. Sardine and preserved lemon pie — North Africa / France

“Fragrant savoury pie with cumin, preserved lemon, olives and sardines."

This pie was born from the meeting of two worlds — the Moroccan chermoula spice tradition and the French quiche format. Preserved lemon and cumin give it something incredibly refreshing. Serve at room temperature — it's perfect for both lunch and dinner with guests.

Ingredients: Shortcrust pastry base (pre-baked empty) · 2 cans of sardines in olive oil · 1 preserved lemon (pulp removed, rind finely chopped) · 4 eggs · 200ml cream · 1 tsp ground cumin · half a teaspoon coriander · 80g green olives · Parsley

Instructions: Pre-bake the pastry base in a 180°C oven for 15 minutes. Whisk eggs with cream, cumin, coriander, preserved lemon, and halved olives. Arrange sardines on the base. Pour the egg mixture over. Bake at 180°C for 25-30 minutes, until just set. Sprinkle with parsley.

Modern and Creative Recipes

11. Sardine ceviche — Peruvian inspired

“Sardines, marinated in tiger's milk — spicy, sour, and utterly alive."

Tiger's milk – a mix of lime juice, ginger, chili, and fish broth – breathes new life into canned sardines. Since they are already cooked, marinating time is shortened, but the flavor is intense and vibrant. A bold recipe for those who want to impress.

Ingredients: 2 cans of sardines in olive oil · Juice of 8 limes · 100 ml light fish broth · 1 hot chili pepper · A piece of ginger · Red onion · Toasted corn · Cilantro · Sweet potatoes for serving

Instructions: Mix lime juice, fish broth, grated ginger, and chili – this is your tiger's milk. Drain the sardines and place them in a bowl. Pour over the tiger's milk and let marinate for 5 minutes. Serve with thinly sliced red onion, toasted corn, and boiled sweet potatoes. Garnish with cilantro.

12. Sardine Tacos with Green Salsa – Mexican-Inspired

„Corn tortillas with sardines, pickled onion, and tomatillo salsa.

The fish taco tradition of the Baja Peninsula is a philosophy: richly flavorful fish, tangy salsa, crispy tortilla. Canned sardines fit perfectly here – they are rich and satisfying, and the tomatillo salsa balances them beautifully. In our family, these tacos have become a Friday night ritual.

Ingredients: 2 cans of sardines in olive oil · Corn tortillas · Tomatillo salsa verde (can be store-bought) · Pickled red onion · 1 avocado · Mexican crema or sour cream · Lime

Instructions: Drain the sardines, flake them coarsely with a fork. Heat tortillas in a dry pan for one minute per side. Spread with crema, add sardines, pickled red onion, avocado slices. Drizzle generously with salsa verde. Serve immediately with lime wedges.

13. Sardine and 'Nduja Flatbread – Italian-Inspired

„Sourdough flatbread with spicy 'nduja, sardines, and burrata.

When two intense flavors meet – spicy Calabrian 'nduja and fatty sardines – something wonderful happens. Burrata calms them, pickled fennel adds vibrancy. This dish might seem complex, but it's actually prepared in twenty minutes.

Ingredients: Sourdough flatbread base or pita · 80 g 'nduja · 2 cans of sardines in olive oil · 1 burrata · Pickled fennel or fresh dill · Lemon oil

Instructions: Spread 'nduja generously over the flatbread base. Bake in a 240°C oven for 8 minutes, until the edges are crispy. Remove, top with drained sardines, torn burrata, and pickled fennel. Drizzle with lemon oil and generously sprinkle with black pepper. Serve immediately.

14. Sardine Miso Ramen – Japanese-Inspired

„Niboshi dashi, white miso, and sardines – fish as both broth and star.

In Eastern Japan, dried sardines – niboshi – are a key ingredient in dashi broth. This recipe uses sardines in two ways: dried for the broth, and canned to garnish the dish. The result is ramen full of deep, mineral flavor.

Ingredients: 30 g niboshi (dried sardines) · 1 can of sardines in olive oil · 3 tablespoons white miso · 2 portions ramen noodles · 2 soft-boiled eggs · Canned corn · Nori sheets · Ginger, green onions · Sesame oil

Instructions: Pour 1 liter of cold water over the niboshi, slowly heat to just below boiling. Hold for 20 minutes, then strain. Stir in the miso. Cook the ramen noodles. In a bowl, arrange the noodles, pour over the hot miso dashi. Top with drained sardines, a halved soft-boiled egg, corn, nori, and a drizzle of sesame oil.

15. Smoked Sardine Carbonara – Italy, Modern Take

„Smoked sardines replace guanciale in classic carbonara – and it works.

Who would have thought – smoked sardines work surprisingly well in carbonara. They have the right amount of fat, impart a smoky flavor similar to guanciale, and melt into the pasta, creating a glossy, rich sauce. The main thing is not to cook them too hot.

Ingredients: 150 g smoked sardines (skinless and boneless) · 400 g spaghetti or rigatoni · 4 egg yolks · 80 g Pecorino Romano (finely grated) · Plenty of black pepper · Pasta cooking water

Instructions: Gently heat smoked sardines in a wide pan – the goal is to melt their fat, not to brown them. Cook pasta al dente, reserving 200 ml of cooking water. Transfer pasta to the pan with sardines, remove from heat. Quickly stir in egg yolks mixed with Pecorino, gradually adding cooking water until a glossy consistency is achieved. Sprinkle generously with black pepper.

16. Sardine Aguachile Negro – Mexican-Inspired

„Sardines treated with black chili water – spicier and bolder than ceviche.

Aguachile from Sinaloa is ceviche's younger, spicier sibling. The black version uses charred dried chili peppers, providing a smoky, complex marinade. This active flavor is just right for canned sardines.

Ingredients: 2 cans of sardines in olive oil · 4 arbol or serrano chili peppers (charred in a dry pan) · Juice of 6 limes · 100 ml cold water · Half a cucumber (thinly sliced) · 4 radishes (sliced) · Red onion · Fresh cilantro

Instructions: Char chili peppers in a dry pan, blend with lime juice and cold water, then strain. Drain sardines and arrange on a cold plate. Pour over the aguachile negro and let sit for 3 minutes. Arrange cucumber, radish, and red onion slices around them. Sprinkle with cilantro. Serve immediately.

17. Sardine XO Fried Rice – Hong Kong-Inspired

„Leftover rice, XO sauce, sardines, and egg – umami maximalism.

XO sauce – a blend of dried seafood, Jinhua ham, and chili – is related to sardines: both are intensely flavorful preserved products. Together, they create a fried rice dish with astonishing depth. The golden rule: the rice must be leftover and cold, the wok – very hot.

Ingredients: 400 g day-old cooked rice · 2 cans of sardines in olive oil · 3 tablespoons XO sauce · 2 lap cheong (Chinese sausages, sliced) or pieces of ham · 3 eggs · 4 green onions · 2 tablespoons light soy sauce · Sesame oil

Instructions: In a wok or large pan, cook lap cheong until fat renders. Add cold rice, press against the bottom of the wok and let it crisp up. Push to the side, scramble eggs in the middle. Add XO sauce and drained sardines along with their oil. Mix everything, season with soy sauce. Garnish with green onions, drizzle with sesame oil.

18. Sardine Banh Mi – Vietnamese-Inspired

„A fully loaded Vietnamese sandwich with sardines and pickled vegetables.

Banh mi's French-Vietnamese origins make sardines – a colonial-era pantry staple in Vietnam – an excellent filling. Street vendors in Ho Chi Minh City have been using canned fish in banh mi for decades. This recipe offers the same solution – quick, satisfying, and full of contrasts.

Ingredients: 2 cans of sardines in olive oil · Vietnamese baguette · 2 tablespoons fish sauce · 1 chili pepper · Lime juice · Pickled daikon radish and carrot · Half a cucumber · Jalapeño · Chicken liver pâté · Mayonnaise · Fresh cilantro

Instructions: Mix sardines with fish sauce, chopped chili, and lime juice, let marinate for 10 minutes. Lightly toast the baguette. Spread one side with pâté, the other with mayonnaise. Layer with sardines and their marinade, pickled vegetables, cucumber slices, jalapeño, and plenty of cilantro. Eat immediately while the bread is crispy.

19. Sardine Crudo with Yuzu Kosho – Japanese-Italian

„Sardines with yuzu kosho, ponzu, and shiso. Subtle and electrifyingly delicious.

Canned sardines as crudo? Yes – and it works better than you expect. Sardines from good quality cans already have excellent flavor and texture. Yuzu kosho – fermented green chili pepper with yuzu citrus peel – gives them a lively, zesty kick. Ponzu – soy sauce with citrus – ties everything together. No cooking required – just good ingredients.

Ingredients: 2 cans high-quality sardines in olive oil · 1 tsp green yuzu kosho · 2 tablespoons ponzu · Fresh shiso or basil leaves · Best quality olive oil · Sea salt flakes

Instructions: Carefully remove sardines from the can, trying to maintain their shape. Arrange on a cold plate. Dot yuzu kosho onto the fish in small amounts. Drizzle with ponzu, then olive oil. Scatter shiso leaves. Sprinkle with sea salt flakes. Serve immediately.

20. Sardine and Walnut Pasta with Butter Tomato Sauce

„Rich butter, canned tomatoes, and sardines – simplicity that surprises.

This recipe was born from the so-called butter tomato technique – butter is melted into tomato sauce, creating an incredibly smooth, well-rounded flavor. Sardines give it a depth of the sea. This is a modern dish with a classic comfort feel.

Ingredients: 2 cans of sardines in olive oil · 400 g canned tomatoes · 60 g unsalted butter · 4 cloves garlic · Pinch of dried chili flakes · 400 g rigatoni or penne · Parmesan (for serving) · Fresh basil leaves

Instructions: Gently sauté garlic in olive oil in a pan. Add tomatoes and chili, simmer for 15 minutes. Remove from heat and stir in butter until melted – the sauce will become glossy and smooth. Add sardines along with their oil, gently flaking them. Mix with al dente cooked pasta. Garnish with Parmesan and basil.

A few words about canned sardines

The best can of sardines is one where the fish swims in real olive oil – not vegetable oil, not water. Such sardines have a deep, rich flavor and a texture that doesn't turn to mush. Their oil is also part of the recipes: pour it into a sauce, mix with pasta, drizzle on bread. Look for Portuguese or Spanish brands: Jose Gourmet, Ortiz, Nuri – they are widely available and worth seeking out.

Sardines are one of the most sustainable seafood choices. They grow quickly, are not dependent on predatory fishing, and their populations in most areas are healthy. Eating sardines often means both good taste and a good conscience.

— Beata