Simply grab a fork and eat them straight out of the can for a healthy, protein-packed snack. You could add a drizzle of lemon juice, hot sauce, or balsamic vinaigrette on top if you want. Canned sardines are great items to bring on backpacking trips or stash in emergency kits.
Sardines the simple way, presented in pure brine. Great hot or cold, perfect on pasta, rice or in a salad for a naturally protein-rich meal.
Sardines, Water, Salt
Ways to eat a Sardine-
Straight out of the can.
On a cracker.
Add mustard to that cracker.
Mix it with mayo, salt & pepper… …
Saute in oil, garlic, onions, and tomato with a bit of lemon juice, salt, and pepper. …
Toss a few in a salad.
Put a few in a pasta dish.
8 And of course, straight out of the can.
What are the health benefits of Sardines – tinned in brine? Tinned sardines are a store cupboard powerhouse of micronutrients including; phosphorus, calcium, iron, selenium, iodine, niacin (B3), vitamin D, vitamin E and loads of vitamin B12.
Sardines are an excellent source of vitamin B-12. This vitamin helps your cardiovascular system and gives you energy. In addition, these fish contain a healthy amount of vitamin D. Along with B-12, D is necessary for good bone health throughout your life.Potential Health Benefits of Canned Sardines.
The omega-3 fatty acids found in fish work to protect the cardiovascular system. Omega-3s stabilize heart rhythms, decrease triglycerides (fat in your blood), and keep arteries free from blockages.
They are highest in oily fish like salmon, mackerel, and sardines.You can simply eat canned sardines as are. You may want to drain the liquid they come in.
You can easily add some oil, mayonnaise, hot sauce, mustard, or other seasonings; put them into a salad, or grill with some onions and garlic to seal in additional flavour. Sardines can be eaten straight from the can as an easily portable snack. They’re also popular as a salad topping, or smeared with a little homemade mayonnaise, mustard, or hot sauce. Or use the sardines themselves as the sauce with some sardine and roasted garlic spread.
Typical Values Drained Product Per 100g Per drained can 90g
Energy 724 kJ/173 kcal 657 kJ/157 kcal
Fat 9.0g 8.1g
(of which saturates) (2.3g) (2.1g)
(of which polyunsaturates) (2.8g) (2.5g)
Carbohydrate 0.0g 0.0g
(of which sugars) (0.0g) (0.0g)
Fibre 0.0g 0.0g
Protein 23g 21g
Salt 1.0g 0.9g
Rich in Omega 3 – when Drained this Can Contains 1.8g of Omega 3