How to Love Sardines: 10 Recipes to Get You Started

Video + written recipe included

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If you’ve followed me on Instagram over the past few years, you know I’m a tinned fish lover. Do I enjoy sardines straight from the tin? Of course, but dressed up into a decadent recipe is my favorite way to enjoy them.

Over on Instagram, I filmed 10 delicious sardine recipes, and I’ve brought them here along with the written recipes so they have a place to live forever. Because let’s be honest, posts on IG disappear into the void after just a couple of days!

I hope you enjoy the recipes and geek out over this incredible nutrition chart. Sardines are one of the most nutrient-dense foods on the planet, packed with natural creatine, loaded with vitamins, and rich in minerals. Truly an incredible food. And if you’re a little scared of sardines, I hope these recipes help you learn to love them!

If you love how I approach food, you’ll love how I approach skincare too. At Kossma, I formulate with the same philosophy: super clean, intentional ingredients that are held to the highest standard. No inflammatory seed oils, no essential oils, ancestral fats, organic American grown herbs, safe, clean, eco-cert certified synthetics. Just like I won’t put junk in my body, I won’t put it in my skincare formulas either.

Shop the line at www.kossma.com and follow along @kossmabeauty for more.

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1. Sardine “Tuna” Salad (Without the Tuna)

A simple, satisfying swap that might just become your new go-to lunch. You can also add a can of tuna along with the sardines.

Ingredients

• 1 can sardines

• 1 tbsp mayonnaise

• 1 tbsp plain yogurt

• Squeeze of fresh lemon

• Pinch of salt

• Your favorite seasoning

• 1 tbsp red onion, finely chopped

• 1 tbsp green olives, chopped

• 1 tbsp fresh dill

Instructions

Mix everything together in a bowl until well combined. Serve on toast, crackers, or with coconut oil tortilla chips.

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2. Crispy Rice & Sardine Salad

Crunchy, savory, and surprisingly addictive — this one is a full meal.

For the Crispy Rice & Sardines

• 3 cups cooked rice

• 2 tins sardines, smashed

• Olive oil

• Rice vinegar

• Chili crisp

For the Creamy Herb Dressing

• ⅛ cup mayonnaise

• ⅛ cup extra virgin olive oil

• Couple splashes of vinegar

• 1 garlic clove

• 1 tbsp fresh basil

• 1 tbsp dried oregano

• 1 tbsp chili flakes

• 1 tsp honey

• ⅛ cup freshly grated parmesan

• Splash of lemon

For the Salad

• Cucumber, sliced

• Edamame

• Carrots, shredded or sliced

Instructions

1. Spread cooked rice and smashed sardines evenly over a baking pan. Drizzle with olive oil, rice vinegar, and chili crisp. Toss to combine.

2. Bake at 400°F until crispy and golden. Set aside to cool slightly.

3. Blend all dressing ingredients together until smooth.

4. Toss the salad vegetables with the crispy rice and sardines. Drizzle with dressing and finish with a dollop of chili oil.

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3. Sardine, Bean & Cucumber Salad

Hearty enough to stand on its own, or gorgeous served over toast.

Ingredients

• 2 cans sardines

• 2 cans great northern beans, drained and rinsed

• 2 small cucumbers, chopped

• A handful of cherry tomatoes, halved

• 1 avocado, diced

• Red onion, thinly sliced, to taste

Stephanie’s Magic Salad Dressing

• ⅛ cup mayonnaise

• ⅛ cup extra virgin olive oil

• Couple splashes of vinegar

• 1 garlic clove

• 1 tbsp fresh basil

• 1 tbsp dried oregano

• 1 tbsp chili flakes

• 1 tsp honey

• ⅛ cup freshly grated parmesan

• Splash of lemon

Instructions

1. Blend all dressing ingredients until smooth.

2. Gently fold together the sardines, beans, cucumber, tomatoes, avocado, and red onion.

3. Drizzle with dressing and serve over toast or enjoy on its own.

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4. Sardine Pâté on Sourdough

Elegant, rich, and perfect for entertaining — or an elevated weekday snack.

Ingredients

• 1 can sardines, drained

• 1–2 hard boiled eggs

• 2 tbsp red onion, finely chopped

• 1 tsp Dijon mustard

• 2 tbsp capers

• 1 pepperoncini, optional

• ¼ cup soft butter

• Squeeze of fresh lemon

• 1 oz olive oil

Instructions

Blend or mash all ingredients together until smooth and spreadable. Serve over toasted, buttered sourdough.

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5. Dominican-Style Sardines & Rice

Comfort food, deeply seasoned, one pot. This one hits every time.

Ingredients

• Olive oil

• ¼ cup diced green bell pepper

• ¼ cup diced red onion

• 2 cloves garlic, minced

• 6 green olives

• 3–4 tbsp tomato paste

• Handful of fresh cilantro

• 2 tbsp Better Than Bouillon

• 2 cans sardines in tomato sauce

• 2 cups rice

• 3 cups water

• 2 carrots, chopped

• Salt, adobo, sazón, and dried oregano to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Add the bell pepper, red onion, garlic, olives, and tomato paste. Sauté until the vegetables soften.

2. Stir in the cilantro, Better Than Bouillon, and both cans of sardines. Break up the sardines slightly and let everything cook together for a few minutes.

3. Add the rice directly into the pot and stir it into the sauce, letting it sauté for 1–2 minutes so every grain soaks up the seasoning.

4. Pour in the water and add the chopped carrots. Season with salt, adobo, sazón, and oregano.

5. Bring to a boil over medium heat and cook uncovered until most of the water is absorbed.

6. Reduce heat to low, cover, and steam for 15 minutes. Fluff and serve.

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6. Confit Egg, Sardine & Avocado Toast

A little extra effort for a lot of extra magic. The confit yolk makes this unforgettable.

For the Confit Egg Yolks

• Egg yolks (as many as needed)

• Olive oil (enough to fully submerge yolks)

For the Toast

• Sourdough bread, toasted

• Smashed avocado

• Cottage cheese

• Whole sardines in olive oil

• Salt and pepper

Instructions

1. Heat oven to 175–185°F.

2. Carefully separate egg yolks from whites. Gently transfer yolks into an ovenproof dish filled with olive oil — yolks must be fully submerged.

3. Bake for about 55 minutes. Remove and carefully extract yolks with a slotted spoon.

4. Spread confit egg yolks over toasted sourdough like butter. Layer on smashed avocado, cottage cheese, and whole sardines. Season with salt and pepper and enjoy.

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7. Creamy Cajun Sardines

Rich, fast, and incredibly satisfying. Great for breakfast with eggs, or solo.

Ingredients

• 1 tin sardines (use the oil from the tin)

• 2 cloves garlic, minced

• Pinch of salt

• Cajun seasoning, to taste

• ⅛ cup heavy cream

Instructions

1. Sauté the sardines in their own oil in a pan over medium heat.

2. Add the garlic, salt, and Cajun seasoning. Stir and cook for a minute.

3. Add the heavy cream and let it cook until the sauce thickens.

4. Serve alongside eggs and fresh fruit, or enjoy on its own.

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8. Viral Baked Feta & Sardine Pasta

The internet’s favorite baked feta trend, upgraded with sardines for a deeply savory, creamy sauce.

Ingredients

• 1 carton cherry tomatoes

• 1 block feta in brine

• 1 can sardines in tomato sauce

• 2 cloves garlic

• Red pepper flakes, to taste

• Italian seasoning blend, to taste

• Olive oil

• Pasta of your choice, cooked

Instructions

1. Add the cherry tomatoes, feta block, sardines, and garlic to a baking dish. Season with red pepper flakes, Italian seasoning, and a generous drizzle of olive oil.

2. Bake at 400°F for 25 minutes.

3. Blend until creamy and pour over pasta.

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9. Sardine Dip with Pickles

A crowd-pleasing dip that works on toast, chips, or stuffed into a sandwich.

Ingredients

• 1 can sardines in lemon preserve

• 2 tbsp carrots, finely chopped

• 2 tbsp green onion, sliced

• 2 tbsp pickles, chopped

• 2 tbsp Greek yogurt

• 2 tbsp mayonnaise

• 2 hard boiled eggs, chopped

Instructions

Mix everything together until combined. Serve as a sandwich filling, over sourdough toast, or with tortilla chips.

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10. Savory Eggs & Sardines

The perfect weeknight meal — bold, saucy, and ready in under 20 minutes.

Ingredients

• 1 tin sardines (plus the oil from the tin)

• 1 tbsp butter

• Splash of vinegar

• Garlic, minced, to taste

• Onion, diced, to taste

• Bell pepper, diced, to taste

• Cajun seasoning blend, to taste

• ⅛ cup chicken stock (or ⅛ cup water + a little Better Than Bouillon)

• Eggs, cooked to your preference

• Avocado, for serving

• Green onions and sesame seeds, for garnish

• Chili oil, to finish

Instructions

1. In a pan over medium heat, sauté the oil from the sardine tin with the butter and a splash of vinegar.

2. Add the garlic, onion, and bell pepper. Cook until softened.

3. Add the Cajun seasoning and stir for a couple of minutes.

4. Pour in the chicken stock (or Better Than Bouillon mixture) and let it simmer for a few more minutes.

5. Spoon the sauce over cooked eggs and sardines. Top with avocado, green onions, sesame seeds, and a drizzle of chili oil.

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Bonus: Beans on Toast with Sardines

Creamy, herby, cheesy, and baked until bubbling. Serve over warm, buttery sourdough.

Ingredients

• 1 can butter beans

• Heavy cream, a generous pour

• Butter, a few pats

• Garlic, minced, to taste

• Capers

• Fresh dill

• Cajun seasoning (or seasoning of your choice)

• 1 tin sardines

• Fresh dill and parmesan, to top

• Sourdough bread, toasted and buttered

Instructions

1. Add butter beans, cream, butter, garlic, capers, dill, and seasoning to a baking dish. Stir to combine.

2. Lay sardines on top. Finish with more dill and a generous handful of parmesan.

3. Bake at 400°F for about 20 minutes, until bubbling and golden.

4. Serve immediately over warm, buttered sourdough toast.