Are you curious about how to cook canned sardines? Look no further! I have a mouthwatering recipe for baked canned sardines that you must try. This roasted canned sardine bake is made with simple pantry ingredients and is sure to impress. Whether you’re a sardine enthusiast or a newbie, the briny flavor of this casserole dish will win you over. In this article, I will guide you through the process of baking canned sardines, provide nutrition information, and more!
Why Choose Baked Canned Sardines?
Sardine Bake Benefits
Wondering why you should make roasted canned sardines? Here are a few convincing reasons:
- Nutrition: Canned sardines are loaded with omega-3 fatty acids, high-quality protein, vitamin D, and calcium if canned with bones.
- Phytonutrients: Pairing sardines with veggies adds fiber and beneficial phytochemicals, making this dish a nutritional powerhouse.
- Easy: Simply chop the veggies, bake, and you’re good to go. You probably already have most of the ingredients in your pantry.
- Low calorie: Each serving of this sardine dinner contains fewer than 400 calories, making it a great choice for weight loss goals.
- Special diets: This recipe is suitable for gluten-free, dairy-free, and pescatarian diets. I also provide tips for making it low carb.
- Delicious: This sardine bake is a fulfilling and comforting meal, perfect for cold days.
Ingredients for Sardine Bake
- Canned smoked sardines
- Yellow potatoes
- Yellow onion
- Garlic cloves
- Olive oil
- Cherry tomatoes
- Fresh lemon juice
- Lemon zest
- Crushed red pepper (optional)
- Salt (optional)
Feel free to find specific quantities in the recipe card at the end of this article. For this recipe, a potato with a thin skin is recommended to eliminate the need for peeling. You can use fingerlings, small potatoes, or larger ones, depending on your preference. Roma tomatoes can be a substitute for cherry tomatoes; just make sure to dice them up. Additionally, you can customize the flavors by adding spices gradually.
How to Bake Canned Sardines
- Rinse the potatoes and chop them into ½-1 inch dice. Chop the carrots and onion into ½ inch dice. Mince the garlic and halve the cherry tomatoes.
- Preheat the oven to 450 degrees Fahrenheit (232C).
- In a mixing bowl, combine the potatoes, onion, carrots, tomatoes, garlic, red pepper (if desired), lemon juice, olive oil, and lemon zest. Season with salt if needed.
- Transfer the mixture to a casserole dish and place it on the oven rack ⅓ down from the top. Bake uncovered for 40-45 minutes or until the potatoes are tender.
- Drain the canned sardines and place them on top of the veggies. Return the casserole dish to the oven.
Cooking Time and Temperature
Wondering how long and at what temperature to bake canned sardines? Roast them for 3-5 minutes at 450 degrees Fahrenheit (232C), after the vegetables have been baking for 40-45 minutes. Once done, remove the sardine bake from the oven and let it cool for a few minutes before serving.
Leftover Sardine Bake
Store and Reheat:
To store leftover sardine bake, place it in a covered container in the fridge for 1-2 days. When reheating individual servings, microwave on high for 2-3 minutes. Please note that freezing leftovers is not recommended due to the potatoes’ texture after freezing.
What Goes Well with Sardines?
This sardine and vegetable bake can be enjoyed as a one-pan meal, but if you want to add some side dishes, here are a few options:
- Chop Salad Bowl
- Vegetable Fried Rice
- Air Fryer Garlic Bread (for those craving carbs!)
Calories, Net Carbs, Protein
Each serving of baked canned sardines contains approximately 362 calories, 32.1 grams of net carbs, and 16.6 grams of protein.
Expert Tips from a Dietitian
Weight Loss and Sardines
This recipe supports fat loss as a level 1 recipe. Eating sardines can be beneficial for weight loss due to their high protein content and low calorie density when paired with veggies. Sardines are also a rich source of omega-3 fatty acids compared to other fish varieties like tuna. While sardines can be enjoyed daily, it’s recommended to diversify your protein sources.
Frequently Asked Questions (FAQs)
Got more questions? Here are some common inquiries about sardine recipes and answers:
- Other Canned Sardine Recipes: Looking for more ideas? Check out sardine salad sandwich wrap, bell peppers stuffed with savory sardine salad, and air fryer sardines for more inspiration.
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This recipe is an updated version of a canned sardine bake sent in by reader Arbiet Yun and inspired by Food and Wine. With minor tweaks and new photos, this dish is sure to become a favorite. So, if you’re craving a flavorful and nutritious meal, give this baked canned sardines recipe a try. It’s easy to make, delicious to taste, and perfect for a light dinner or lunch prep. Enjoy the goodness of sardines and reap the benefits of a healthy meal. Happy cooking!