3 Sardine Recipes

Sardines are a simple and inexpensive meal ingredient. But don’t let their size fool you. These mini fish are packed with nutritional benefits! They’re high in fat, but not just any kind: omega-3 fatty acids, which many people don’t get enough of in their everyday diets. And that’s not all. Sardines are high in calcium, selenium, phosphorus and vitamins, such as vitamin D and B-complex vitamins. Make this fantastic fish part of your eating habits with these three sardine recipes from the FizzUp trainer!


Prep time: 10 minutes    /    Cooking time: 9 minutes

Ingredients (makes 4 servings):

  • 6 eggs
  • 1 can sardines in oil
  • 1 tablespoon cream
  • 1 tablespoon olive oil
  • 1 lemon
  • Black pepper


Boil the eggs in a saucepan for 9 minutes, then strain. Run them under cold water, then remove the shells. Cut the eggs in half and place the yolks in a blender. Next, strain the sardines. Add them to the egg yolks, along with the cream and olive oil. Mix well. Wash the lemon and grate the zest. Add the zest to the rest of the mixture. Season with it black pepper. Stuff the egg whites with the mixture.

sardine recipes 01

Store the deviled eggs in the fridge. Sprinkle them with a bit of paprika just before serving for a touch of color and more flavor.


Prep time: 10 minutes    /    Cooking time: 20 minutes

Ingredients (makes 2 servings):

  • 2-100 g cans sardines in oil
  • 120 g bulgur wheat
  • Olives
  • 10 g butter, softened
  • 2 sprigs of rosemary, chopped
  • 1 teaspoon cumin
  • Drizzle of olive oil
  • Lemon juice
  • Black pepper


Cook the bulgur wheat according to the instructions on the packaging. Meanwhile, strain the sardines, then use a fork to cover them with butter and cumin. Season with them black pepper. Once the bulgur wheat is cooked, strain and run it under cold water.

sardine recipes 02

Pour the bulgur wheat, sardines and olives into a salad bowl. Add the lemon juice, a drizzle of olive oil and the chopped rosemary. Mix well and enjoy!

FizzUp trainer’s tip: Hungry for more? Get the FizzUp Nutrition Guide* for even more of the trainer’s recipes.


Prep time: 10 minutes    /    Baking time: 45 minutes

Ingredients (makes 8 servings):

  • 5 cl olive oil
  • 5 cl dry white wine
  • 1 tablespoon parsley and chives, chopped
  • 6 g baking powder
  • 2 teaspoons tomato paste
  • 2 shallots
  • 110 g flour
  • 6 dried tomatoes
  • 120 g sardines in oil
  • 2 eggs
  • 50 g grated Gruyère cheese
  • Black pepper


Preheat the oven to 390°F (200°C) and butter a bread pan.

Strain the sardines, crumble up the meat and set aside. Cut the dried tomatoes and shallots in half. Mix together the flour, baking powder and eggs in a large bowl. Add the shallots, white wine, dried tomatoes, sardines, grated Gruyère cheese, parsley and chives. Season the mixture with black pepper. Mix well. Stir the tomato paste into the mixture.

sardine recipes 03

Pour the mixture into a buttered bread pan and keep an eye on it as it bakes for 40 to 45 minutes.

FizzUp trainer’s tip: Sardines are naturally high in sodium, so don’t add any salt. Your arteries will also thank you. So cut the extra salt to experience all the flavors in these dishes.

Now you know how to use this delicious fish in three sardine recipes, for any kind of meal! Take it from the FizzUp trainer: make this fish part of your regular diet!

*FizzUp PRO feature