How to Eat Sardines (Even If You Think You Hate Them!)
Medically Reviewed by Dr. Ivy Branin Naturopathic Doctor at Simplicity Health Associates.
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Today, I want to talk about a super healthy food that, I'll admit, I secretly didn't like for a long time. But I taught myself to enjoy them, and that food is sardines!
You might be wondering, why are sardines so great? They are an absolute powerhouse, high in essential omega-3 fatty acids, provide excellent calcium due to their edible bones, and are packed with protein. Unlike larger fish like salmon and tuna, sardines are much lower in mercury and PCBs because they are smaller and lower on the food chain.
My Personal History With Eating Fish
For a little context, it took me a very long time even to like fish in general; I didn't start eating it regularly until my 20s. I even have a bit of a "fish phobia" – I genuinely find the look and appearance of fish, especially whole fish, quite off-putting! It's actually pretty wild that my son, who's not even two years old, loves sardines and can eat them straight from the can. While I still find that a bit "disgusting," I've been recommending sardines to my patients for years because of their incredible omega-3 and protein content.
So, I was determined to find a way to make them work for me. I've actually discovered two ways that I can not only eat sardines but also find them somewhat tasty. I wouldn't say I look forward to these meals, but I can definitely stomach them without gagging, and they are incredibly filling and satisfying.
My go-to brand for sardines is always Wild Planet. I trust their commitment to quality, sustainability, and eco-friendliness, plus their cans are BPA-free.
Interested in learning more toddler-friendly recipes? Consider reading these blog posts.
Recipe 1: Hidden Sardine Pasta Sauce
This method is fantastic because it completely disguises the sardines within a flavorful tomato sauce that you can put on any type of pasta. It’s also great for meal prepping!
Ingredients
1 can (4.4 oz) Wild Planet Sardines in Olive Oil (drain most oil, but leave a tiny bit for flavor)
1 organic tomato sauce (e.g., Muir Glen, or your favorite pre-made sauce)
1 cube frozen basil (or a handful of fresh basil)
Trader Joe's Green Goddess Seasoning Blend (or a mix of garlic powder, onion powder, chives)
Dried Oregano or Italian Seasoning
Black pepper
Cooked pasta (whole wheat, chickpea, lentil, or even spaghetti squash)
Cooked broccoli (or other desired vegetable for mixing)
Instructions
Prepare the Sauce Base: In a food processor, combine the drained sardines (with a little residual olive oil), basil cube (or fresh basil), Green Goddess seasoning, Dried Oregano/ Italian Seasoning, and black pepper.
Blend Until Smooth: Process the mixture until it's as smooth as possible. The goal is to completely break down the sardines so they are undetectable.
Add Tomato Sauce: Pour in your organic tomato sauce. Start with about half a cup and add more until you reach your desired consistency and tomato richness. Blend again until fully combined and super smooth. (I often add a bit more tomato sauce to make it very rich and tomatoey, getting that extra lycopene!)
Combine with Pasta & Veggies: Cook your favorite pasta (I often use whole wheat, chickpea, or lentil pasta for extra fiber and protein). While the pasta cooks, steam or blanch some broccoli florets or your preferred vegetable. I always try to ensure every meal has some vegetables.
Mix and Serve: Add the sardine tomato mixture to your cooked pasta and broccoli. You can either return this mixture to the stovetop to heat it through immediately, or, like me, set it aside for a healthy, ready-to-go meal later. I also sometimes add a little of the reserved olive oil from the sardine can to the pasta to prevent sticking, especially if I'm preparing it for later.
This rich, savory sauce is incredibly satisfying, and the texture is completely smooth – no fishiness here!
Recipe 2: Zesty Sardine Pâté
This second method creates a delicious sardine pâté, ideal for a quick lunch, a satisfying snack, or a light dinner. It's incredibly easy to pack and enjoy on the go.
Ingredients
1 can (4.4 oz) Wild Planet Sardines in Olive Oil (drain most oil, but leave a tiny bit)
Fresh dill (to taste, or dried dill)
Handful of fresh spinach (optional, for extra veggies)
Trader Joe's Green Goddess Seasoning Blend (or garlic powder, onion powder, chives)
Black pepper
Pinch of salt
Dash of hot sauce (optional, to taste – it helps mask the fish taste!)
Optional Condiments: A little mustard could also be added.
Instructions
Combine in Food Processor: Empty the drained sardines (with a little residual olive oil) into a food processor. Add fresh dill, a handful of spinach (if using), Green Goddess seasoning, pepper, and a touch of salt. If you like a kick, add a dash of hot sauce – it really helps to mask any lingering fish taste for those who aren't fans!
Process to Pâté Consistency: Grind the mixture in the food processor until it reaches a smooth, pâté-like consistency. You can blend it longer for a super smooth texture or leave it slightly chunkier if preferred. (You can definitely adjust the vegetables or even omit them if you prefer a simpler pâté.)
Serve & Enjoy: This sardine pâté is incredibly versatile. I often pack it in a divided metal tin for lunch, putting the pâté on one side and a fresh salad on the other.
Serving Suggestions for Your Sardine Pâté
As Is: Eat it by the spoonful!
With Crackers: Pair it with your favorite crackers. I like Brad's Veggie Chips for extra vegetables or these Whole Foods brand triscuit-like crackers. When buying processed foods, I always look for options with only three or four ingredients and definitely no added sugar.
On Cucumber Slices or Bell Pepper Strips: For a low-carb, extra-veggie option.
In Lettuce Wraps: A refreshing and light way to enjoy it.
These two recipes are my go-to methods for incorporating incredibly healthy sardines into my diet, making it a mostly pleasurable experience even for a self-proclaimed fish-phobe like me! I highly recommend trying them, especially if you're looking to boost your omega-3s, calcium, and protein intake without the overpowering fish taste.
Interested in learning more naturopathic-approved recipes? Consider reading these blog posts.
Naturopathic Support with Healthy Eating
Understanding how to incorporate nutrient-dense foods like sardines into your diet is a fantastic step towards optimal health. At Simplicity Health Associates, we believe in empowering you with the knowledge and tools to make sustainable dietary and lifestyle changes. If you're looking for personalized guidance on healthy eating, navigating food sensitivities, or simply want to optimize your nutritional intake for specific health goals, our naturopathic approach can make a profound difference. Both myself, Dr. Ivy Branin, and Dr. Pauline Hoang, are passionate about guiding you through comprehensive, individualized plans to foster your overall well-being.
Frequently Asked Questions
Why are sardines considered a "superfood"?
Sardines are packed with nutrients. They are an excellent source of anti-inflammatory Omega-3 fatty acids (EPA and DHA), high in calcium (due to their edible bones), provide quality protein, and are low in mercury and PCBs because they are small, short-lived fish lower on the food chain.
Can I use different seasonings or vegetables in these recipes?
Absolutely! Dr. Branin emphasizes that the more seasonings, the better, as they help mask the fish taste for those who aren't fans. Feel free to experiment with herbs like parsley, cilantro, or spices like paprika, or other vegetables like carrots or celery in the pâté.
How can I encourage my child to eat sardines?
Introduce new foods gradually and without pressure. Mixing small amounts into familiar foods (like the hidden sauce recipe), offering them alongside other favorites, and modeling healthy eating habits can help. Some children just naturally take to certain flavors!
What are Omega-3 fatty acids and why are they important?
Omega-3s (EPA and DHA) are essential fatty acids that the body cannot produce on its own. They are crucial for brain health, heart health, reducing inflammation, and supporting various bodily functions. Sardines are one of the best dietary sources.
Book An Appointment
If you're concerned about remaining healthy, or may suspect that there is an underlying health concern, our team at Simplicity Health Associates are dedicated to helping you navigate this journey through personalized, holistic treatment plans.
About Dr Ivy Branin
Dr Ivy Branin is a Naturopathic Doctor in NYC who received her degree in Naturopathic Medicine from Bastyr University. She graduated with a bachelor’s degree in biochemical engineering and a minor in French from Rutgers University. After graduating from Rutgers, she worked for 3 years as a process validation engineer in the pharmaceutical industry in New York and Connecticut.
As a naturopathic doctor in NYC, Dr Branin does not approach disease with a “one-size fits all” perspective but rather sees each patient as an individual with their own potential for optimal health. She supports people in their desire to feel good and good about themselves using the naturopathic principles of dietary and lifestyle management, homeopathy, visceral manipulation, botanical medicine, and craniosacral therapy.