Quick and easy recipes with canned sardines

Montadito express

Express montadito

Experts consider even canned sardines to be very healthy because they provide you with healthy omega 3 fatty acids, as well as vitamin B, calcium and other beneficial minerals. But, in addition, they can get you out of a hurry when you don't know what to eat. You can take a slice of bread or toast, for example, and top it with some tomato slices and sardines in olive oil.

Potato, sardine and curry salad

You can even use the can as a serving container. Why? Because you worth it. This is what we have done in this potato, sardine and curry salad, a perfect option if you don't have a lot of time to cook and don't want to give up a healthy recipe that is, at the same time, exotic and fun.

See recipe.

Improvised coca with sardines and escalivada

One of the classic dishes with sardines is the coca of sardines and roasted vegetables. But we offer you an express version. Grab a loaf of bread that you have left over. Open it in half lengthwise. Top with strips of red and green bell peppers, roasted chives, and some canned sardines. And lastly, bake for five minutes. More than rich and super attractive.

Potato, onion and sardine salad

Another way to make a super easy and super rich potato and sardine salad is this. Take some potato slices and onion rings and cook them in a silicone case in the microwave. You just have to put a little water in the bottom of the container and cook them for 5-10 minutes depending on the micro. Once cooked, serve with the potatoes and onion as the base, and the sardines piled on top.

Tower of potatoes, tomato and sardines

Another option is to cook the slices and make a tower alternating slices of cooked potato, raw tomato, and a mince of canned sardines, chives and capers. Easy and with a super appetizing look.

Sardine and cheese salad

Here is a quick and easy recipe based on lettuce, sardines and cheese that, in addition to seducing the palate, benefits the body because the vitamin D in sardines helps absorb calcium from cheese, which is why they are one of the duos of foods that work best as a couple.

See recipe.

Bean salad with sardines and avocado

Another espresso salad that doesn't require any expertise is this one with beans, sardines, avocado and black olives. It is super nutritious. And since we've thrown in canned beans and canned sardines, we haven't even had to look at the stove. Stoves? What stoves?

White rice with peas and lemon sardines

You just have to make some white rice (or even throw one that is already prepared), and add some peas (the frozen ones are cooked in the blink of the stove), and a can of sardines in oil. Rich and super energetic because it combines cereal, legumes and fish protein.

Tomato salad with sardines and hard-boiled egg

Another super-energy dish to get you through the day with energy is this simple salad of tomato, green pepper, spring onion, canned sardines, hard-boiled egg and olives. If you want to give it a more festive look, you can substitute the chicken egg for a couple of quail eggs. And if you want to lighten the dish a bit, substitute the olives for pickles that are less caloric.

Cucumber carpaccio with sardines and goat cheese

Here is another combination of cheese with canned sardines, which helps to better absorb calcium. In this case, we have put them on a very fine cut cucumber base with the help of a kitchen mandolin. Then you just have to put the minced sardines, goat cheese and capers on top. And with a vinaigrette, voila!

Sardine meatballs

Meatballs can be made from almost anything, and of course sardines as well. One of the infallible ways to camouflage fish and thus eat more. To make them, mix canned sardines with beaten egg, garlic and chopped parsley and a little breadcrumbs to give consistency. Let stand a little, roll into balls, coat with flour and fry. To accompany, you can put tomato sauce or piquillo peppers, for example.

Noodles with artichokes and sardines

On a base of canned artichoke hearts, place a mountain of cooked noodles and some tinned sardines. Easy, fast and delicious.

Spirals with sardines and quail eggs

Another possible recipe with a can of sardines is a pasta salad with whole wheat spirals, quail eggs, tomato, spring onion, and black olives. To avoid going out of line, make the right amount of pasta (about 60 grams per person is enough), and combine it with vegetables and proteins, and skip sauces (which is where more calories are usually hidden). It is one of the strategies to lose weight by eating pasta.

Zucchini with sardines

You can also make some slices of zucchini with the help of a mandolin or a potato peeler, sauté them in a non-stick frying pan or grill them, and serve with a can of sardines in olive oil. And to decorate a mince of red pepper and thin strips of purple chives.

Toasts with sardines and olive pate

Of course, you could not miss the tomato toast with sardines. But unlike the first, we have made it a bit more sophisticated, dicing the tomato and adding an olive pate. To do it, you just have to chop and mix a handful of olives with anchovies, a little minced garlic, a couple of almonds, and olive oil.

Tartlets with ratatouille and sardines

To make this recipe you need some pre-cooked tartlets, a vegetable ratatouille that you may have leftover, a can of sardines, and grated hard-boiled egg to decorate. You just have to mix the ratatouille with the sardines, put it in the tartlets, bake for 3-4 minutes and serve with grated hard-boiled egg on top. If you want, you can make the tartlets yourself by putting some patty wafers in a muffin tin and bake them for about 7 min with the filling already inside.

As you have seen in the recipes, a can of sardines can give a lot of play to solve a meal in the blink of the fridge easily and quickly. But this is not all. Here are tons of other reasons to get hooked on canned sardines.

Canned sardines: a source of wealth for very little money

By eating this blue fish, experts consider that even canned sardines are very healthy, you will be giving yourself a shot of healthy omega 3 fatty acids, as well as vitamin B, calcium and other beneficial minerals.
The omega 3 fatty acids in fish increase "good cholesterol" and reduce "bad cholesterol" and triglycerides. Therefore, eating sardines is one of the habits that help to take care of your heart and keep it strong and healthy.
It contains group D vitamins, which facilitate the intestinal absorption of calcium and phosphorus, thereby helping to strengthen your bones and keep them healthy.
The tinned sardines themselves contain this much-needed mineral. A serving of 100 g of this sardine consumed with thorn represents 382 mg of calcium, which will be a way to take calcium without effort.
And it is also much cheaper than other blue fish, such as salmon and tuna, but just as tasty or more. And therefore, you can afford it so richly.

Minimal precautions

The only thing you need to watch out for when eating canned sardines is the salt they contain and the type of oil in which they are preserved. To do this, read the label well and choose those that contain less salt. And especially drain them well in case you are on a diet if you don't want to put a lot of fat in your mouth that you had not counted on …