Wondering how to cook canned sardines? Try my delicious baked canned sardines recipe! This roasted canned sardine bake is packed with ingredients you probably already have in the pantry. Whether you’re a sardine lover or not, you’ll love how tinned fish adds depth and briny flavor to this simple casserole dish. Learn how long to bake canned sardines, get nutrition info, and more!
Want a GREAT idea for what to make with canned sardines? These baked sardines with tomatoes and potatoes are the answer. This sardine dish is the perfect fit for the Mediterranean diet, as it has a bit of an Italian flair.
Really though, these broiled canned sardines can be enjoyed no matter where you’re from. U.S., Canada, Australia... anyone who wants to increase their intake of healthy oily fish should try them!
I buy canned sardines often because they’re an inexpensive way to eat seafood and I like them more than tuna. I’ve been known to eat them out of the can, though that can get boring after a while. This recipe is the answer to “How do you make canned sardines taste better?”
Cooking sardines in the oven is fast and helps bring out the best in them. With some flavorful veggies and a squeeze of fresh lemon juice, I know this sardine casserole will become a new favorite. I hope you love it as much as I do!
Jump to:
- ⭐ Sardine Bake Benefits
- 🥘 Sardine Bake Ingredients
- 🔪 How to Bake Canned Sardines
- ️⏲️ Cooking Time and Temperature
- ️🌡️ Canned Baked Sardines Leftovers
- 😋 What goes with sardines?
- 📋 Calories, Net Carbs, Protein
- 💭 Expert Tips from a Dietitian
- FAQs
- 👨🏾🍳 Other Canned Sardine Recipes
- The Disclaimer…
- 📖 Recipe
- 💬 Comments
⭐ Sardine Bake Benefits
Why make roasted canned sardines? Here are some reasons to save this recipe:
- Nutrition: Sardines are packed with the omega-3 fatty acids EPA and DHA, plus high-quality protein, and vitamin D. If you choose sardines canned with the bones (and I hope you do), you’re getting calcium as well.
- Phytonutrients: All the veggies in this meal bring on the fiber and beneficial phytochemicals that are lacking in sardines. This fish and veggie bake is truly a powerhouse of vitamins, minerals, and all the dietary good stuff.
- Easy: Just chop the veggies, bake, and you’re ready to eat. You might already have most of what you need to make this pantry staple meal right now!
- Low calorie: One generous serving of this sardine dinner is under 400 calories. If you have a weight loss goal, this healthy fish meal is a good choice.
- Special diets: This recipe also fits certain special diets, including gluten free, dairy free, and pescatarian. I have tips on making it low carb in the FAQs below.
- Delicious: To me, this sardine recipe is tasty and satisfying comfort food. I think it’s the perfect thing to enjoy on a cold day.
🥘 Sardine Bake Ingredients
Here’s what you need to make baked canned sardines:
- Canned smoked sardines
- Yellow potatoes
- Yellow onion
- Garlic cloves
- Carrots
- Olive oil
- Cherry tomatoes
- Fresh lemon juice
- Lemon zest
- Crushed red pepper (optional)
- Salt (optional)
As always, find the specific quantities of ingredients in the recipe card at the bottom of the post!
Use a potato with a thin skin for this recipe so no peeling is needed. You can use fingerlings, little potatoes, or larger ones. I went with little potato niblets to minimize the amount of chopping I need to do.
Roma tomatoes are fine here instead of cherry tomatoes. Just make sure to dice them up!
This recipe calls for optional red pepper flakes, but feel free to make substitutions as you feel appropriate. Add cayenne for even more heat, or some paprika or garlic powder for a different twist on the flavor.
Remember to add spices gradually. You can always add more right before serving, so it’s seasoned to individual tastes.
To make this recipe, you also need a good knife and a baking dish. I use this 2.5-quart oval ceramic casserole dish for this recipe. I don’t recommend using a metal baking pan, as it will alter the cooking time.
🔪 How to Bake Canned Sardines
Rinse the potatoes and chop them into ½-1 inch dice (1.27-2.54 cm). Chop the carrots and onion into ½ inch dice (1.27 cm). Peel and mince the garlic and halve the small cherry tomatoes.
Preheat the oven to 450F (232C). Mix the potatoes, onion, carrots, tomatoes, garlic, red pepper (if using), lemon juice, and olive oil. Mix in the zest. Season with salt if needed.
Put the mixture in a casserole dish and place on a rack ⅓ down from the top of the oven. Bake uncovered for 40-45 minutes, until the potatoes are tender.
Drain the canned sardines and place them on top of the veggies. Put the casserole baking dish back in the oven.
️⏲️ Cooking Time and Temperature
How long to oven bake canned sardines? What temperature to oven bake canned sardines? Roast canned sardines for 3-5 minutes at 450 degrees Fahrenheit (232C). (This is the cooking time for the sardines after the veggies have been baking 40-45 minutes.)
Remove your sardine bake from the oven and let cool several minutes before serving. Enjoy!
️🌡️ Canned Baked Sardines Leftovers
You can keep leftover sardine bake in a covered container in the fridge for 1-2 days. Microwave individual servings for 2-3 minutes on high to reheat.
I don’t recommend freezing leftovers as the potatoes in this dish don’t freeze well.
😋 What goes with sardines?
What tastes good with sardines? I almost always enjoy this sardine and vegetable bake as a one-pan meal. If you want to add some side dishes, here are some options:
- Chop Salad Bowl
- Vegetable Fried Rice
- Pasta
- Air Fryer Garlic Bread (if you really want to pile on the carbs!)
📋 Calories, Net Carbs, Protein
One serving of baked canned sardines has 362 calories, 32.1 grams net carbs, and 16.6 grams protein.
💭 Expert Tips from a Dietitian
This is a level 1 recipe (may help support fat loss). What are the benefits of eating sardines for weight loss purposes? Here are a few:
- High in protein to help keep you full
- When paired with veggies (such as here) gives you a low calorie and high volume meal
- Not specifically weight-related, but it’s an oily fish, so you’re getting more omega-3s than from some other fish varieties
So, are sardines healthier than tuna? I would include both in the diet if you enjoy them, but sardines provide more omega-3s. In general, I would consider sardines to be the more nutritious choice between the two.
Another common question is: can you eat sardines every day? While it’s true that sardines are a small, low mercury fish, I’d stick to enjoying them 2-3 times per week. That leaves plenty of room in your diet for a variety of other nutritious protein sources.
My philosophy is that it’s wise to think of your overall diet like an investment portfolio. By diversifying (eating a variety of foods from different food groups), you help ensure you’re getting the full range of nutrients your body needs. The more you limit your healthy food choices, the greater the risk of nutrient deficiencies and other health issues.
Anyhow, back to the sardine bake. This is a wonderful meal for a light dinner or a lunch prep if you’re looking to eat healthier.
Make this sardine bake in the evening, and lunch will be ready for the next day or two. All you have to do is reheat and eat! (So delicious and easy!)
FAQs
I recommend finding sardines tinned with the bones and packed in olive oil for this recipe. The bones are a great non-dairy source of calcium and olive oil provides an extra layer of flavor in this dish. The last time I made this recipe, I used Wild Planet Brand sardines, which are available at Costco and on Amazon.
Several canned sardine brands are BPA-NI, meaning BPA is not intentionally added to packaging. Wild Planet Brand and Season sardines are two options.
You can make a low carb sardine bake by substituting the potatoes in this recipe for chopped cauliflower. This swap will also make your canned sardine bake Paleo diet friendly.
Some chefs recommend discarding the oil in canned sardines because it tends to be lower quality. I say save your money and use the oil! Canned sardine oil is often rich in omega-3 fatty acids from the fish. It can be used in a wide variety of cooking applications, including making salad dressings.
Like canned tuna, tinned sardines are fully cooked and can be eaten from the can. If you can find canned sardines in tomato sauce and seasonings, that tends to be tastier than eating plain sardines.
Sardines should have only a mildly fishy odor. Very strong and unpleasant smells can indicate that the fish has gone bad and needs to be thrown out. Cooking fish in flavored liquids (such as broths or a tomato sauce) can help mask the smell. You could also grill the fish outside if the smell tends to bother you.
👨🏾🍳 Other Canned Sardine Recipes
Looking for more recipes using canned sardines? Here are some ideas:
- Sardine Salad Sandwich Wrap
- Bell Peppers for Weight Loss (stuffed with a savory sardine salad)
- Air Fryer Sardines (sardine fish cakes recipe)
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The Disclaimer…
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
📖 Recipe
Baked Canned Sardines (Roasted Canned Sardine Bake Recipe)
Equipment
Ingredients
- 1 lb. little yellow potatoes (454 grams)
- 1 medium onion (5-6 ounces or 142-170 grams)
- 4 cloves garlic (about 5 ounces or 142 grams)
- 2 medium carrots
- 2 tablespoons olive oil
- ½ cup cherry tomatoes
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 8-10 ounces smoked sardines, drained (227-283 grams; approximately two cans)
- salt (optional)
- ¼ teaspoon crushed red pepper (optional, for a bit of heat)
Instructions
- Rinse the potatoes and chop them into ½-1 inch dice (1.27-2.54 cm). Chop the carrots and onion into ½ inch dice (1.27 cm). Peel and mince the garlic and halve the small cherry tomatoes.
- Preheat the oven to 450°F (232°C). Mix potatoes, onion, carrots, tomatoes, garlic, red pepper (if using), lemon juice, and olive oil. Mix in the zest. Season with salt if needed. Place mixture into a baking dish and place on a rack ⅓ down from the top of the oven.
- Bake uncovered for 40-45 minutes, until the potatoes are tender.
- Drain the canned sardines and place them on top of the veggies. Put the casserole baking dish back in the oven. Roast for an additional 3-5 minutes at 450°F (232°C).
- Remove your sardine bake from the oven and let cool several minutes before serving. Enjoy!
Video
Notes
- High in protein to help keep you full
- When paired with veggies (such as here) gives you a low calorie and high volume meal
- Not specifically weight related, but it’s an oily fish, so you’re getting more omega-3s than from some other fish varieties
Nutrition
This recipe is an update on a canned sardine bake recipe sent in 2020 by reader Arbiet Yun and inspired by Food and Wine. I made some minor tweaks to the recipe, added new photos, and a new recipe video. Enjoy!
LetsCurry says
I will try this recipe with salmon as my girls prefer salmon over any other fish.
Thanks for also giving the veg fried rice and the salad recipe to go with this and anyday chickpeas top the list with me. Thanks
Summer Yule says
That is so terrific that they like salmon! Salmon is a great one to substitute for the sardines since it's another omega-3 rich fatty fish. I hope your family enjoys this recipe! 🙂
Terrified Amateur says
To be honest, I never equated canned fish with elevated cuisine. Yes, my thinking went, it offers convenience, but is far too oily and salty to do anything but overwhelm whatever accompanies it.
Recently, though, opinions began to soften. The first reconsideration came courtesy of Spain, or at least Spanish canned seafood, most of which is sublime. To be fair, though, pricey too.
The second breech? Why, this entry, Summer! If treated, intelligently, as fish are in this case, they can be a healthy and delicious alternative. Leave it to you to shine the light in a promising and unexpected new direction, Summer1
Summer Yule says
Aww, thanks! I have also experienced the high-quality canned offerings in other countries. You can purchase canned duck confit in France for what would be $8-10 here. It's far more than most U.S. canned goods but what you get for your purchase is beyond divine. Perfectly prepared duck packed in fat that can be used to roast baby potatoes. Amazing!
In fact, the duck confit was so good that I ordered a large can to enjoy one Valentine's Day. I'm not sure that there are any canned goods in the U.S. that I would use as the main dish in a holiday meal. The downside was that my duck confit cost far, far more than the $8-10 I would have paid in France.
There are also some very high-quality canned cod livers available in Scandinavian countries. That's another item I have ordered online. I definitely agree that there are many excellent canned products available worldwide! I think the tinned fish we have here is a good start. Hopefully, our local selection of canned goods will one day rival what you can get in France. I can dream. Haha