Canned sardines may be the easiest way you can get some tasty, healthy seafood onto your plate. You don’t need a rod and reel; you don’t even need to go to the fish counter at the supermarket. You can stock up on these cans when they’re on sale.

Or buy a case at a big-box discount grocery: It’ll last for months in your pantry. Then you’ve got a high-powered seafood snack or even a whole meal in minutes.



Sure, you can eat them one by one from the can. Or with crackers. But there’s lots more you can do with these tiny fish. Try one of these easy recipes that use canned sardines to their fullest.

1. Four dudes watching the game? Give ‘em a great dip with baked pita chips. Drain a 3 3/4-ounce can of sardines, then scoop them into a food processor. Add 1/4 cup drained and rinsed white beans, 2 tablespoons lowfat mayonnaise, 2 tablespoons chopped parsley leaves, 2 teaspoons lemon juice, 1 teaspoon drained and rinsed capers and lots of ground black pepper. Whir it up, scraping down the inside of the canister occasionally. Spoon the dip into a bowl and break out the celery stalks and carrot sticks.
2. Get your Italian chef on and try canned sardines on a pizza. Top a ready-to-bake whole-wheat pizza crust with a thin layer of pizza sauce, sliced red onion, minced garlic and drained, canned, sardine fillets, halved lengthwise. Sprinkle with grated Parmesan, then bake on a baking sheet in a preheated 400°F oven until the cheese has melted and the crust is crunchy at the edges, 12 to 15 minutes. When the pie comes out of the oven, top it with baby arugula tossed with your favorite lowfat creamy vinaigrette.
3. Try roasting those little fish for a great snack this weekend. For 4 servings, drain the sardines from a 3 3/4-ounce can, then chop them into small bits. Toss them in a 9-x-13-inch baking pan with 1 cup unsalted peanuts, 2 tablespoons minced garlic, 1 teaspoon red pepper flakes and 1/2 teaspoon salt. Spray everything with nonstick spray and bake in a preheated 400°F oven for 20 minutes, tossing once or twice, or until the peanuts are brown and aromatic.
4. Here’s the best sardine sandwich yet. For 1 serving, mash 2 ounces lowfat cream cheese with 1/2 teaspoon onion powder, 1/4 teaspoon garlic powder and 1/8 teaspoon cayenne in a small bowl. Spread the mixture on a slice of pumpernickel and top with a couple of drained, canned sardines.
5. Or make a fancier sandwich for someone special. Toast a slice of whole-wheat baguette until crunchy, then spread it with mashed avocado. Set the drained, canned sardines on the bread and top with sprinkles of sherry vinegar, chopped parsley leaves and coarse sea salt.
6. Pump up the average bean salad to go alongside burgers or brats. For 4 servings, drain a 3 3/4-ounce can of sardines; chop the fish and toss them in a bowl. Stir in 1 3/4 cups drained and rinsed white or kidney beans, 3 tablespoons minced scallions, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon minced oregano, 1 teaspoon minced garlic and 1/4 teaspoon ground black pepper. Best of all, the salad can keep for a couple days, covered in the fridge — and then be a quick lunch when you want it.
7. Here’s an easy but still classic pasta dish, fit for four.Heat 4 teaspoons olive oil in a large skillet over medium heat; add 1 tablespoon minced garlic and 1/2 teaspoon red pepper flakes. Cook, stirring often, until the garlic browns a bit at the edges, about 1 minute. Toss in one 3 3/4-ounce can of sardines, drained and chopped; stir 1 minute over the heat. Add 1 cup white wine, bring to a boil, and reduce by half, about 2 minutes. Add 8 ounces cooked whole-wheat linguine and 1/4 cup parsley. Plate it up, and serve a tossed salad on the side.
8. Try this summery fresh salad. Mix chopped, drained sardines with chopped tomatoes, chopped cucumber, minced red onion, minced basil leaves and your favorite lowfat balsamic vinaigrette. Warm a whole-wheat flour tortilla and dig in!
9. For an economical deli breakfast, revamp a favorite with sardines instead of smoked salmon. For 2 servings, spray a nonstick skillet with nonstick spray and set it over medium heat. Add 1/2 cup minced onion; cook 1 minute. Stir in one 3 3/4-ounce can drained and chopped sardines and cook another minute. Then pour in 1 cup pasteurized egg substitute and stir until scrambled. Serve it up with lots of ground black pepper. Talk about a power breakfast. Or dinner.
10. And here’s one last suggestion — a little over the top, but a great snack or light lunch for four — escabeche. Bring all this to a simmer in a large saucepan set over medium-high heat: 1 cup white wine vinegar, 1/4 cup thinly sliced red onion, 1/4 cup drained, jarred, chopped pimiento, 1 tablespoon sugar, 1 teaspoon fennel seeds, 1 teaspoon dried thyme, 1/2 teaspoon salt and 1/2 teaspoon ground black pepper. Pour over one 3 3/4-ounce can chopped and drained sardines set in a bowl; cover and refrigerate for at least 6 hours or until cold. Serve alongside whole-wheat pita chips for scooping.