Health Benefits of Sardines | Beginner’s Sardine Recipe

Sardine Recipe

When people see me open a can of my Wild Planet sardines, I’m often given a grimace, cringe, and asked the question,

“Whyyyyy are you eating sardines?”

1. They are a nutritional powerhouse.

2. I actually enjoy them.

3. They are a nutritional powerhouse.

How are these little headless fishies a nutritional powerhouse?

Well, I’m glad you asked!

Here is the nutritional profile on one can of my favorite sardines:

Side Note: After picking up the box to look at it (which I’ve never really done) I just realized that they are marketed as  “nutritional powerhouse”. I promise to you that I had ZERO clue about this, and it’s so creepy, that I’m not even going to change the above text….I digress….. (man that was creepy!)



  • 20g of quality Fats
  • 0g Carbs
  • 25g Protein

Ounce for ounce:

  •                                 more calcium and phosphorous than milk
  •                                 more iron than spinach
  •                                 more potassium than coconut water and bananas
  •                                 as much protein as steak

Additional Nutrients:

  •                                 313mg EPA | 688mg DHA
  •                                 b12, Vitamin D, Selenium, and CoQ10


So, my question to you is,

“Why aren’t you eating sardines?”

If the answer is because they are disgusting and you don’t like them, try out this recipe and I think you may change your mind.

I’ve turned clients and friends into sardine lovers with this recipe, and to know that it is so good for you, is only icing on the cake!

CAUTION: Eating this meal leaves me very energized and full for hours. If you’re not into benefits like that, go ahead and skip out 😉



Empty can of sardines into empty bowl. Add mayo and dijon (and if you buy the sardines without lemon, add a dash of lemon juice). Mash and mix. Scoop with plantain chips.

And that’s it! How simple, right? This recipe helps eliminate the looking at the little fish in a can, reduces the fishy taste, and is so much fun eaten with the plantain chips! Again, because this meal is wonderfully full of quality fats from different sources and high in protein, it will keep you satiated and full for hours. The naturally occurring b-vitamins give you an energy “oomph!” and you’re eating easily absorbed minerals. Win, win, win!

There are 3 things I love teaching people to consume:

Sardines, avocados, and kombucha

…hopefully you will be my latest sardine convert 😉

Happy eating!

Do you love sardines? Did anyone in your family love sardines? What’s your biggest reason for not eating sardines? Let me know in the comments section below!

If you have any questions or are interested in nutritional therapy, email me at

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4 replies
  1. Danielle Mullins
    Danielle Mullins says:

    I remember my Dad eating sardines right out of the cannas boy did they stink!! I would be willing to try this recipe though. I was never brave enough to try one with crackers like he did!

  2. Jamie
    Jamie says:

    I am going to go make this right now! My goal was to try sardines before I’m 30 and that’s only 5 day’s away!

  3. Sunny
    Sunny says:

    Thanks for this awesome info! One quick question – do you think we need to worry about radiation in the seafood after the Fukushima incident? They really haven’t talked about it much over the past 6 years.


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