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Try my sardine wrap recipe for a quick, nutritious, and budget-friendly way to add more fish to your diet. Made with canned sardines, it’s packed with the omega-3 fats DHA and EPA. Whether you prefer traditional wraps or a low-carb, keto-friendly option using lettuce as a wrapper, this recipe is versatile and delicious. With experts recommending at least two servings of seafood per week, these sardine wraps make it easier than ever to meet that goal.
🐟 Sardine Wrap Ingredients
Here’s what you need to make delicious sardine wraps:
- 4 cans of sardines, drained (125g per tin)
- 4 scallions, sliced
- 3 tablespoons drained capers
- 2 tablespoons each: fresh parsley (finely chopped), mayonnaise, nonfat plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 teaspoon lemon zest
- Salt and pepper, to taste
- Sandwich wraps (tortillas, lavash flat bread, pita, etc.)
Get a printable recipe card at the end of the post!
For this recipe, I strongly recommend using sardines with the bones intact to boost your calcium intake. The bones are mashed so finely in the sardine salad that you’ll hardly notice them, but you’ll still reap the nutritional benefits!
I usually get canned sardines at Costco or online. A few of the brands I look for are Season Brand, Wild Planet, and King Oscar. You can use big or little sardines; it doesn’t matter since we’re mashing them up.
This recipe was tested using lightly smoked sardines packed in olive oil. For a spicy pop of flavor, try Spanish-style sardines packed with chili pepper. Or go for the sardines with lemon and skip the lemon zest in the recipe.
➕ How to Make a Sardine Wrap
Drain the sardines and put them in a medium bowl. Mash the sardines well with a fork.
Thinly slice the scallions and finely chop the parsley. Add the scallions, capers, parsley, mayo, yogurt, mustard, lemon zest, salt and pepper to the fish in the bowl. Stir until well combined.
Put the sardine filling in your favorite sandwich wrapper and enjoy.
The filling is also delicious with some crackers served on the side.
This sardine salad will stay fresh for 3-4 days in the refrigerator. For easy lunch meal prep, portion it into individual food-safe containers with lids. To prevent sogginess, wrap the filling in your preferred wrapper just before you’re ready to eat.
Sardine Lettuce Wrap
For a keto sardine wrap, use a romaine lettuce leaf or a large collard green leaf (with the thick stem removed) to hold the filling. You can also get creative with low-carb options like butter lettuce or a sheet of nori for a fun and flavorful twist! These options also make this recipe gluten free.
Watch How to Make It!
Sardine Wrap Recipe (Keto, Low Carb Option)
Ingredients
- 4 tins sardines, drained (125 grams per can; packed in olive oil)
- 4 scallions, sliced
- 3 tablespoons drained capers
- 2 tablespoons fresh parsley, finely chopped (2 teaspoons dried parsley may be substituted)
- 2 tablespoons mayonnaise
- 2 tablespoons nonfat Greek yogurt, plain
- 1 tablespoon Dijon mustard
- 1 teaspoon lemon zest
- salt and pepper, to taste
- sandwich wraps
Instructions
- Drain the sardines and put them in a medium bowl. Mash the sardines well with a fork.
- Thinly slice the scallions and finely chop the parsley. Add the scallions, capers, parsley, mayo, yogurt, mustard, lemon zest, salt and pepper to the fish in the bowl. Stir until well combined.
- Put the sardine filling in your favorite sandwich wrapper and enjoy.
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 1 recipe (may help support fat loss). Sardine wraps are low in calories and carbs, making them a great choice for a light main dish. Need a heartier meal? Add sides from other food groups or tweak the recipe to suit your energy needs. For example, I use non-fat Greek yogurt to replace some of the mayo in this recipe. It’s a simple way to boost protein while reducing calories and fat without sacrificing flavor. If you prefer a higher-energy meal, swap the yogurt for 2 extra tablespoons of mayo. Pair with higher-calorie sides, and you’ll be fueled until your next meal. Why are canned sardines good for you? Here are some key nutrition benefits:- Omega-3 Fats: Sardines are rich in DHA and EPA, heart-healthy fats also found in salmon. (Canned tuna is much lower.)
- Vitamin D: Sardines are a rare natural source of vitamin D. For example, Wild Planet sardines provide 50% of the daily value per serving.
- Calcium: Sardines canned with bones are an excellent source of highly bioavailable calcium, especially for those avoiding dairy.
- Protein: Sardines are packed with protein relative to their calories, making them ideal for filling, low-calorie recipes.
- Other Nutrients: Sardines are also rich in vitamin B12, selenium, phosphorus, zinc, and iron.
- Low Mercury: Sardines are low in mercury, making them safe for children and pregnant women.
nutrition info 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 inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
👨🏻🍳 More Keto Sardine Recipes
Here are a few more options for low carb sardine recipes:
- Sardine Cakes
- Bell Peppers for Weight Loss
- Baked Canned Sardines (swap the potatoes for cauliflower)
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
Can I use canned sardines in tomato sauce?
Hi Kirsten, You could if you think that it sounds good with the mayo and so on! I might take the sardines in tomato sauce in a different direction and add some lemon juice, feta, chopped cucumber, olives, and fresh herbs. Thank you for visiting 🙂 Summer
I love the health benefits of sardines but I’m not crazy about the taste. I’m excited to try this recipe!
That’s great! I would love to hear how you like it!
Sardines are such an underappreciated ingredient. I’m always looking for new ways to use them (usually as lunch when I’m working from home). This one is definitely going to have to make it to my plate!
Agree that they are not appreciated as they should be. They deserve to be at least as popular as tuna. Let me know if you try the recipe. I hope you like it!