With the rising cost of groceries and a baby on the way, I knew now was the time to start making more budget friendly meals at home. The first in this series is going to be this easy and flavorful fried sardines recipe. Canned sardines never tasted so good!
Not only are canned sardines budget friendly, they are rich in omega-3 fatty acids (great for fetal brain development in women who are pregnant), rich in protein, calcium, minerals, vitamins, and more!
My creamy Tuscan pasta is another popular dish featuring canned sardines that may interest you as well.
Ingredients for fried sardines
Below, I've included a list of the ingredients that you'll need to make this dish!
- Canned sardines
- Whole wheat flour
- Water
- Garlic powder
- Red chili flakes
- Oregano
- Salt
- Egg
See recipe card for quantities.
How to fry canned sardines
I've included some process shots below to act as a visual guide.
Combine ¼ cup of whole wheat flour with all spices into a shallow bowl.
In another bowl, whisk together egg, water and ¼ cup whole wheat flour.
Carefully dip one sardine at a time into wet mixture. Use a fork to assist with this. Remove sardine from wet mixture and add to bowl of flour and spices. Coat each side with flour.
Instructions continued
Place a large pan on your stovetop and set to low heat. Once pan is hot, pour in olive oil from both cans of sardines. Let oil heat up. Once oil starts to simmer, carefully add in your battered sardines. Flip over after 4-5 minutes or until golden brown. Remove sardines from oil and place on a dish lined with paper towels to soak up any excess oil.
Hint: make sure that oil in your pan is hot enough before adding in the sardines. This will help keep the battered sardines from getting soggy.
What to serve with fried sardines
I opted to serve these over a simple bed of greens. I used an arugula and spinach mix. I topped the greens with fresh parmesan, cracked pepper and caesar dressing. I essentially made a caesar salad minus the croutons. Sardines are very versatile! Here are a few other suggestions:
- Serve over pasta
- Toast with tomato
- Make into fish tacos
- Sardine sandwich
- and more!
Substitutions
- Red chili flakes - omit these from the recipe if you know you're going to be serving this dish to those who may be intolerant to spicy foods
- Vegetables - enjoy with your favorite veggies instead of a salad
Equipment
No equipment needed other than a large pan and stovetop.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Top tip
Remember to turn on your vents and keep your kitchen windows open while cooking. If not, the sardine scent will tend to linger in the home for the rest of the day.
FAQ
Yes. Sardines host a variety of health benefits including but not limited to, being rich in omega-3 fatty acids which are essential healthy fats that help prevent heart disease and improve cardiovascular health. They are also a great source of protein!
Easy Fried Sardines
Ingredients
- 2 cans sardines
- 1 egg
- ¼ cup water
- ½ cup whole wheat flour, divided
- ¼ teaspoon garlic powder
- ¼ tsp red chili flakes
- ¼ tsp oregano
- ¼ teaspoon salt
Instructions
- Combine ¼ cup of whole wheat flour with all spices into a shallow bowl. Set aside. In another bowl, whisk together egg, water and ¼ cup whole wheat flour.
- Place a large pan on your stovetop and set to low heat. Once pan is hot, pour in olive oil from both cans of sardines. Let oil heat up.
- Carefully dip one sardine at a time into wet mixture. Use a fork to assist with this. Once oil starts to simmer, carefully add in your battered sardines. Flip over after 4-5 minutes or until golden brown. Remove sardines from oil and place on a dish lined with paper towels to soak up any excess oil. Serve over a salad or with your favorite veggies.
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