For veteran sardine eaters, the sky's the limit! Sardines with bones and skin are delicious, too, and they look awesome on top of a salad or platter. P.S. The bones and skin are both edible. Those tiny bones deliver calcium too!
Canned sardines come packed in water, oil, tomato juice, and other liquids in a tin can. You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo, or hot sauce. Usually, the heads have been removed, but you'll be eating the skin and bones.
You can buy tinned sardines that are skinless and boneless, but the skin and bones are completely edible, supply a good amount of sardines' calcium content, and are soft enough that most people don't even mind (or notice) them.
You can even buy skinless, boneless sardines, but don't be put off by the skin and bones – these are actually very nutritious, and because the sardines are canned, the skin and bones are often very soft and easily digested. Just be aware that varieties packed in olive oil will be a bit higher in calories and fat.
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.
Many cultures revere the humble sardine, especially when pulled sparkling fresh from the sea. In Sicily, Italians love to roll up sardines stuffed with breadcrumbs, garlic, herbs and a little tangy hard cheese, then bake them or throw them on a hot barbecue.
Canned sardines
At the cannery, the fish are washed, their heads are removed, and the fish are then smoked or cooked, either by deep-frying or by steam-cooking, after which they are dried. They are then packed in either olive, sunflower, or soybean oil, water, or in a tomato, chili, or mustard sauce.
Still, tuna is high in protein, omega-3 fatty acids, and Vitamins B and A. This fish is also a good source of iron, phosphorous, and selenium. Sardines do not have a lot of mercury in them, so they're healthier in that regard. They mostly survive on plankton.
Because sardines are fish, they do have heads. Although sardine heads are perfectly safe and healthy to eat, most modern consumers of tinned sardines would prefer not to eat the heads or innards, and so they are removed at the factory before being cooked, flavored, and packaged.
And if you're looking for a healthy and delicious way to add more fish to your diet, sardines should be at the top of your list. As with any food, it's best to eat them in moderation—eating sardines two to three days a week is a safe and healthy option.
A study places salmon, sardines and anchovies among the most beneficial types of fish due to their high protein content. Grilled, boiled or steamed, fish is nutritionally far more highly recommended than meat. In fact, there's little that can trump it.
Sardines are high in protein, rich in omega-3 fatty acids (associated with heart health benefits), and filled with certain important vitamins (especially D and B12) and minerals (such as calcium). However, sardines packed in oil are high in sodium and cholesterol, so daily consumption of them is not advisable.
Water-packed sardines just won't have the same rich flavor and can taste a bit water-logged. Oil, however, locks in the fish's flavor and keeps each sardine super-moist. Opt for olive oil, rather than other oils, as its savory characteristics really complement the sardines.
Sardines in cans can be eaten straight from the can. It's a good idea to drain the liquid that comes with them. You can easily season them with oil, mayonnaise, spicy sauce, mustard, or other seasonings, and then toss them in a salad or grill them with onions and garlic to seal in the flavor.
The tiny, inexpensive sardine is making it onto many lists of superfoods and for good reason. It packs more omega-3s (1,950 mg!) per 3-ounce serving than salmon, tuna, or just about any other food; it's also one of the very, very few foods that's naturally high in vitamin D.
Drain the oil out of the can.
Sometimes a recipe will tell you to use the oil straight from the sardine can– and I regularly use the canned oil in my cooking. However, keep in mind that the oil from the can will taste fishier than fresh oil.
The white specs are not colonies of bacteria, but in fact, crystallized oils. This phenomena is common in many tinned fish rich in fatty oils. This is normal and completely safe to eat. If it bothers you too much, you can try reheating it, which should dissolve the crystallized oils back into the sauce.
These white particles just indicate that the fish is very fat and juicy. Simply heat up the sardines or mackerels and these fats will dissolve into fish oil. Don't need to worry about it anymore, especially now that you know that they are fish oil!
Entrepreneur and VC Craig Cooper swears by eating 5 cans of sardines a day. (And loves a 22-minute power nap.) Being an entrepreneur means doing things differently: Creating new products and services. Finding new ways to solve old problems.
Heat oil in a high-sided medium skillet over medium heat. (Test temperature by adding a little cornmeal; the oil should bubble immediately.) Toss sardines in cornmeal until coated, shaking off excess. Fry until golden brown and crisp, about 2 minutes per side.