In case you haven’t heard, and I’m not sure how you missed it, but the latest trend made popular by TikTok is “Sardine Summer.” The last I remember sardines being talked about was when my Daddy used to open the rather smelly can for a quick lunch, but apparently everything from clothes, accessories, home goods, and recipes are now featuring the tiny, sometimes tinny fish. In countries like India, Greece, Portugal, and Italy, sardines have long been sold in brightly colored decorative tins.

Canned sardines have often been overlooked, but are actually one of the few foods naturally high in vitamin D—one 3.75-ounce can contains about 22% of the daily recommended amount. They are extra rich in EPA and DHA omega-3 fatty acids, both of which provide heart-healthy and anti-inflammatory benefits. TikTok influencers have also embraced the GLA or omega-6 fatty acid known to promote healthy hair, nails, skin, and hormones, dubbing it the GLAmore fatty acid. Sardines are also rich in collagen, which supports skin, bone, tendon, and tissue health.

Sardines sold in tins are ready to eat—especially enjoyed on a saltine cracker with a little vinegar—but they can also be used in a variety of recipes. For those who would like to make their sardines a little less “fishy,” combine them with ingredients like lemon juice, vinegar, or yogurt, which help neutralize the flavor. Spices and herbs such as garlic, ginger, or dill can further enhance the taste.

Here are a few recipes that can help you begin to enjoy the humble fish and reap the health benefits.

Basic Sardine Salad

• 2 cans sardines in lemon, drained
• 1 cup minced vegetables (peppers, celery, or your favorites)
• 1 ½ teaspoons Greek yogurt
• 1 tablespoon mayonnaise
• ½ tablespoon mustard
• 1 ½ tablespoons capers, drained
• ¼ teaspoon fresh ground black pepper
• 1/8 teaspoon salt (optional)

Mash sardines in a bowl. Add remaining ingredients and mix well. Serve with crackers, chips, or on a sandwich.

Mediterranean Sardine Pasta

• 8 ounces angel hair or spaghetti pasta
• 6 tablespoons olive oil
• ¼ cup diced onion
• 2 teaspoons lemon zest
• ½ teaspoon crushed red pepper flakes
• ½ teaspoon salt
• 1 can sardines in olive oil, drained
• 3 tablespoons capers, drained
• 5 tablespoons fresh lemon juice
• 3 tablespoons chopped fresh basil

Cook onion, zest, pepper flakes, and salt in hot oil. Add sardines and capers; sauté 2 minutes. Stir in lemon juice. Cook pasta, drain, and toss with sardine mixture and basil. Loosen with reserved pasta water if needed. Season to taste and serve hot.

Serves 4, each serving contains: 404 Calories, 22g Fat, 44g Carbohydrates, 7g Protein

Sardine Cakes with Spicy Remoulade

For the Sardine Cakes

• 1 can sardines in olive oil
• ½ cup mayonnaise
• ½ cup Panko breadcrumbs
• 1 teaspoon Dijon mustard
• 2 teaspoons Cajun seasoning
• 1 teaspoon fresh thyme
• ¼ teaspoon salt
• 1 egg

For the Spicy Remoulade

• ½ cup light mayonnaise
• 2 tablespoons whole grain mustard
• 1 teaspoon Worcestershire sauce
• 1 teaspoon lemon juice
• ½ teaspoon minced garlic
• ½ teaspoon Cajun seasoning
• Pinch of cayenne pepper
• 1 tablespoon fresh parsley

Mash sardines in a bowl. Add remaining cake ingredients and mix well. Scoop 2–3 tablespoons per cake onto a lined baking sheet (yields about 15). Broil for 10 minutes, flipping halfway.

For the remoulade, mix all sauce ingredients in a bowl. Serve cakes with sauce and lemon wedges. Serves 4.

Sardine Pizza

• 1 pizza crust
• 1 can boneless sardines
• 2½ tablespoons olive oil
• 1 garlic clove, minced
• 1 red onion, thinly sliced
• 1½ tablespoons capers
• 1 tomato, chopped
• ¼ cup crumbled feta
• Lemon and arugula for garnish

Preheat oven to 450°F. Sauté garlic in oil. Brush crust with oil, top with onion, capers, tomato, and sardines. Sprinkle feta and bake 12–15 minutes. Top with arugula, lemon juice, and extra oil before serving.

Serves 2, each serving contains: 796 Calories, 106g Carbohydrates, 24g Protein, 31g Fat, 5g Fiber, 8g Sugar

Sardines with Greek Yogurt Tzatziki

(A Chicken of the Sea Recipe)

• 1 (3.75 oz) can sardines

For the Tzatziki

• ½ cup Greek yogurt
• 2 teaspoons olive oil
• 1 teaspoon lemon juice
• ¼ cup minced cucumber
• 1 teaspoon fresh dill, more for garnish
• ¼ teaspoon garlic powder
• ¼ teaspoon salt, or to taste
• Fresh ground black pepper

Mix all tzatziki ingredients in a bowl. Cover and chill. Serve with sardines and your choice of sides like lemon wedges, crackers, toast, cucumbers, tomatoes, celery, or jicama.