Which fish is your favorite? Did you grow up eating sardines? When did you last have them and how were they prepared? Share your thoughts in the comments below.
We all remember that corny punchline about the “see-food” diet: “I see food and I eat it.” But if your self-care goals include shedding fat, there’s a boatload of reasons to consider getting more fish on your plate. We at Sisters are always swimming in nutrition data to help you wade through health choices more easily.
Fish is a pillar of the ultra-healthy Mediterranean diet
Why? Fish can provide nutrients that support:
- Metabolic function
- Hormonal function
- Blood sugar stabilization
All of those bodily functions are related to weight. In addition, fish are a protein powerhouse. A 2021 review of studies published in Nutrition and Metabolic Insights notes that, “fish are…an outstanding source of…protein, with a relatively low caloric density. Relative to other animal protein sources, fish provides high satiety [and] helps control appetite.” Not only does the protein keep you full; protein helps build muscle, and muscle helps you burn fat.
Make friends with fatty fish
The above is true for most any fish—as long as you don’t smother it with butter or deep fry it and then dunk it into tartar sauce or order a crispy square of it topped with cheese on a bun at the drive-thru. But, according to Healthline, “Fatty species are sometimes considered the healthiest. That’s because fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients. This includes vitamin D, a fat-soluble nutrient that many people are lacking.” In addition, these varieties boast brain-boosting, disease-fighting omega-3 fatty acids. The healthy fats fight inflammation, which is—yup! —linked to weight gain.
Buh bye, belly fat
Omega-3 fats from salmon, sardines and mackerel may help us to whittle the middle. “Studies have shown that obese/overweight individuals may see a benefit in the reduction of abdominal fat when fish oil supplements are combined with diet and exercise,” Atlanta-based endocrinologist Kelly Wood, M.D., told Sisters.
Related: What to Do When Belly Fat Won’t Budge
Twice a week for a sleek physique
The good stuff ain’t cheap, though. The US Dietary Guidelines for Americans recommend that adults eat a variety of fish and shellfish adding up to 227–283 grams per week. So that’s roughly two seafood meals a week, or at least eight ounces. “Retail seafood, as a whole, costs more than other protein foods (meat, poultry, eggs, beans), and fresh seafood high in [omega-3 fatty acids] costs more,” according to a 2022 study in The American Journal of Clinical Nutrition.
This same study found that Americans with higher incomes eat more fish and more oily fish. The one exception is Asian Americans—on average, even those with low incomes have no problem meeting the recommended dietary requirements. (Ever visit an Asian grocery and notice that in addition to fresh fish, it’s also sold frozen, salted, pickled, fermented, freeze dried in a giant bag, canned…) African Americans will opt for say, wild-caught salmon over farmed as we make more money, the study notes. And even when on a super-tight budget, we eat more fish than white Americans with similar incomes. Interesting.
Get lean with…sardines!
For many reasons, I’m making a case here for sardines, especially the canned variety. They are generally wild caught. They are high in omega-3s, and many major brands are relatively affordable. (Some other brands are…well…you know what they did to oxtails.) Sardines are lower in mercury and heavy metals than many other commercial fish because they are itty bitty and lower on the food chain. (This means they aren’t big fish eating a bunch of other smaller fish that contain mercury—we’re looking at you, albacore tuna!). This makes them safer to eat more frequently, according to fda.gov.
Still, if you have any medical condition, check in with your doctor about sardines. People who have kidney problems or gout, for instance, are often advised to avoid them, according to Healthline.
The protein in sardines
According to Web MD, a 100-gram (roughly 3.5 ounces) portion of canned sardines in oil (drained) contains:
Calories: 208
Fat: 11.4 g
Protein: 24.6 g
Sugars: 0g
That’s almost as much protein as in four large eggs (200 grams), which would have 312 calories, over 20 grams of fat, and 4 grams of naturally occurring sugars. Not that you would eat four eggs.
Let’s look at a Gatorade Protein Bar, chocolate chip flavor (80 grams).
Calories: 360
Fat: 13g
Protein: 20 g
Sugars: 29g (more than 9 teaspoons)
The protein bar also lists almost 50 ingredients, I might add. Eggs? One. Sardines in oil? Two. You read this Sisters article about ultra-processed foods, right?
Supermarket smackdown
Ounce for ounce compared to other proteins, canned sardines can be budget friendly. Here’s what I found while doing a little online shopping at Target, based on an in-store purchase in the DC area:
*Purdue Boneless Skinless Chicken Breast (at $4.99 a pound) $0.39 per ounce
Goya Sardines in Olive Oil $0.68 per ounce
Encore Seafoods Farmed Salmon $1.12 per ounce
Good & Gather 21/25 Raw, Peeled and Deveined, Tail-Off Shrimp, Frozen, $0.74 per ounce
Good & Gather USDA Choice Angus Beef New York Strip Steak, $1.20 per ounce
Canned sardines, once considered poor man’s food, are still relatively affordable.
Well, the chicken is cheaper. But. You have to cook it. Sardines are ready to eat. Toast some multigrain. Pop the top. Boom—dinner! Let’s look at the dollar value of time. What does 30 minutes of your time cost? Have you ever made a pricier dining choice that was high in saturated fat, salt or sugar because you were too damn tired to pull out a skillet at the end of a long day? Or maybe you were too tired to go to the market for fresh ingredients? No? Me neither (fingers crossed). And my DoorDash bill is none of your business.
Why aren’t we listing canned salmon or beans? Sisters will bring you articles on those excellent choices in the future.
Shopping tips:
- Sardines packed in spring water or extra virgin olive oil (EVOO) may be lower in saturated fat than those packed in other oils.
- Look for “no salt added” varieties, or rinse away some of the salt if you are watching sodium.
- Stock up when you find a sale. Canned sardines will last for years and are often canned the same day they were caught. Fresh or thawed fish spoils in days, often leading to food waste.
Tasty, affordable options you can find at the market
I don’t love sardines, but I like them fine once in a while as an alternative to fresh salmon or other fish. A lot of sardine lovers order in quantity online, where they can find options from various countries and brands with cult followings. There are all sorts of preparations, seasonings and sauces. Several brands the foodies love can cost almost as much as caviar. I saw Jose Gourmet Sardines in Extra Virgin Olive Oil, 125g, imported from Portugal for about $10 for one can on Amazon. An artisanal brand from Spain was $13.00 per can. Part of this is due to the care with which certain cultures traditionally produce tinned fish, the cost of imports and the quality of the regional catch. Another big part is the Instagrammable trendiness of these products now. But in your local grocery store, you can find some reasonably priced options that often receive favorable ratings. On our Target shop, I found:
King Oscar Sardines in Olive Oil 3.75oz, $3.89 ($1.04 per ounce, target.com)
Also, at Walmart:
Wild Planet Wild Sardines in Extra Virgin Olive Oil Lightly Smoked 4.4 oz, $3.44 (0.78 per ounce, walmart.com)
Easy no-cook meal idea with sardines
Moroccan-Mediterranean Dream Board
As mentioned, tinned fish is having a culinary moment. Grazing boards continue to be trendy. Here’s one from Valerie Agyeman, R.D., dietitian and host of the women’s health podcast Flourish Heights.
Ingredients:
Cherry Tomatoes
Herbed Goat Cheese
Whole Grain Crostini
Marinated Grilled Chicken
Sardines
Dried Apricots, Figs & Dates
Labneh (a thick yogurt dip)
Spicy Olives
Hot Honey
Roasted Chickpeas
How to rotate sardines into your weekly menus
Sardines, especially oil-packed, are not a low-calorie food. They are a nutrient dense, functional food that helps you feel fuller longer. If you swap in their anti-inflammatory, muscle-building goodness for some other proteins in your meal rotation while watching your portions, that’s a power-up in your wellness game. If you become a sardine convert, you may find yourself always throwing fresh parsley and a couple lemons into your market basket. More ideas:
- If you sometimes fry whiting or catfish, ask your fishmonger for fresh sardines instead. Try lightly flouring them (or use fine cornmeal), pan-frying them in EVOO and serving with lemon and a fresh green salad.
- If you like making crabcakes, modify the recipe to make mini fishcakes using canned sardines.
- If you enjoy bagel sandwiches, try a whole wheat bagel half with a light coating of whipped cream cheese and topped with canned sardines, sliced cucumber, dill, lemon juice, red onions and capers.
- If you top salads with grilled meat or chicken, try sardines packed in water instead.
- If you microwave hot dogs for a quick snack, you may enjoy sardines on a whole wheat hot dog bun spread with good mustard.
- If you pack tuna salad for lunch, try combining drained canned white beans, halved grape tomatoes, chopped green or red onions, chopped jalapeños, sardine pieces, a nice handful of chopped fresh parsley, and if you like them, kalamata olives. Toss with a lemony vinaigrette and a little fresh pepper.
- If you like spicy chicken sandwiches, try a sardine sandwich with spicy mayo and slaw.
- If you like linguine with clam sauce, try tossing cooked linguine with lemon zest, capers, EVOO, fresh parsley, minced shallot and crushed red pepper.
- If you’re doing a mixed grill outdoors, try grilled fresh sardines as a first course.
- If you like avocado toast, try topping multigrain toast with juicy sliced tomato (gardeners, this dish is for you), EVOO, thinly sliced red onion, lemon juice, freshly ground pepper. For an extra touch of garlicky goodness that kisses you rather than slaps you, rub the warm toast beforehand with a split garlic clove. Add chopped fresh basil or parsley if you have it.
- If you like grain and protein bowls, try sardines as your protein on top of that quinoa instead chicken or tofu.
*All prices are subject to change.
Which fish is your favorite? Did you grow up eating sardines? When did you last have them and how were they prepared? Share your thoughts in the comments below.
