Sardines — Nutrients, Health Benefits, and Shopping Tips

Sardines should be fresh with a shiny skin and bright eyes, indicating they have been recently caught. The flesh should be firm to the touch, and the fish should have a clean sea smell, not fishy.

Avoid sardines that appear dull or have a slimy coating, as these are indicators of age or poor handling. Sardines with a strong ammonia-like odor should also be avoided, as they are likely no longer fresh.

Sardines should be stored in the refrigerator if they are fresh, kept in their original packaging or an airtight container. Refrigeration helps maintain their flavor and freshness for up to two days. For canned sardines, keep them in a cool, dry place until opened.

Exposing fresh sardines to air can cause them to spoil quickly. Avoid leaving them at room temperature, as this promotes bacterial growth. Always transfer canned sardines to a covered container once opened and consume within a few days for optimal quality.

Sardines can last for 1-2 years unopened when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-4 days.

Leftover sardines can be used in a variety of savory dishes. Flake them and add to salads, sandwiches, or wraps for a flavorful protein, or mix them into a pasta dish with olive oil, garlic, and fresh herbs. Sardines are also great when used as a topping for pizzas or flatbreads, where their salty flavor pairs well with cheese and vegetables.

Use sardines in a spread or pâté by mashing them with cream cheese, lemon juice, and capers, perfect for serving on crackers or toast. If you have a lot of sardines, consider making a batch of sardine fritters by mixing the fish with breadcrumbs, eggs, and seasonings, then frying until golden. Sardines can also be added to a grain salad with quinoa, olives, and roasted vegetables, or used as a filling for stuffed vegetables like bell peppers or tomatoes. For a quick snack, enjoy sardines on their own with a squeeze of lemon, or serve them with crackers and pickles for a simple appetizer.

Sardines are an oily fish rich in omega-3 fatty acids, promoting heart health by lowering cholesterol and reducing inflammation. They are also high in calcium and vitamin D, supporting bone health and preventing osteoporosis. Sardines contain protein, supporting muscle health, and are a good source of B vitamins, promoting brain function and energy metabolism. Their low-calorie content makes them a nutritious addition to a balanced diet.