Fish dip is one of those recipes that may surprise you. Made with sardines, this dip is briny and bright with lemon and sumac. It takes only minutes to put together for a quick and super-healthy lunch or snack!
Why Sardine Dip is my Go-To Lunch and Snack
- It’s a 10-minute lunch that’s satisfying, but not heavy, and keeps me full and focused.
- It’s super nutritious. Loaded with Omega-3s, calcium, vitamin D, and clean protein.
- Easy to scoop up with pita like a dip or pile it on toast, turn it into a sandwich, or top a salad.
I made this sardine dip on a whim the other day. It took, oh, about 10 minutes. Admittedly, I inhaled it with a few pita chips and ran back to my desk, but I was still thinking about how savory and satisfying it was. I had to write the recipe down.
When I first shared my sardine salad and sardine toast recipes, I had no idea if either would resonate with anyone. In Port Said, Egypt, where I grew up, eating fish is a way of life. We treated a tin of sardines with the same love as a fresh catch. But outside of that bubble, I was never in a room with another person who raised their hand to say, “I love sardines.”
Now, tinned fish, and especially sardines, are having a massive moment. When I shared this Instagram post, it went crazy, proving that the “sardine secret” is officially out. Here’s how to make another sardine recipe favorite and a go-to quick lunch!
Key Ingredients
- Sardine recipes are at the top of my list these days, and this one is no exception. For this recipe, be sure to use a good-quality brand of sardines packed in olive oil for the best flavor. I use the oil to make the dressing base.
- Lemon wakes everything up! The zest adds aroma, while the juice cuts through the richness of the fish.
- Spices: Add dimension to the canned fish. I love the combination of sardines with the tangy flavor of sumac. Warm, citrusy, and lightly floral ground coriander adds depth.
- Crunchy vegetables: The mild oniony flavor and crunch of shallot, and a little sweet grated carrot, add freshness. Feel free to substitute red onion or scallions in place of the shallot.
- Fresh herbs: Choose what you love—parsley is classic, cilantro is bright, and mint adds a fresh, unexpected lift.
How to Make Sardine Dip
- Mix the base. Drain the oil from 1 (4.5-ounce) can olive oil-packed sardines into a medium bowl. Add the zest and juice of 1 lemon to the bowl, along with 1 teaspoon Dijon mustard, 1/2 teaspoon sumac, 1/4 teaspoon ground coriander, and a big pinch of kosher salt and black pepper (about 1/2 teaspoon each). Whisk to combine.
- Make the dip. Add the sardines from the can and mash them well. Add 1 small finely-chopped shallot, 1 grated carrot, and 2 tablespoons finely-chopped fresh parsley, cilantro, or mint. Mix the fish dip well to combine.
- Finish and serve. Taste and adjust the seasoning to your liking. If the dip seems dry, drizzle with extra virgin olive oil. Serve with pita chips.
Are Sardines Good For You?
It turns out sardines are a nutritional powerhouse that the wellness world is finally waking up to. The science backs it up; sardines are a superfood! Here is why everyone is stocking up on them:
- Omega-3 Powerhouse: Sardines are loaded with Omega-3 fatty acids, which are known to help protect against conditions like heart disease, type 2 diabetes, high blood pressure, high triglycerides, and fatty liver disease, all of which are linked to inflammation. Sardines also provide other heart-healthy nutrients. Eating them regularly may help reduce inflammation, support blood vessel function, and lower oxidative stress linked to cardiovascular disease.
- Bone Strength: Because you eat the tiny, soft bones, canned sardines are incredibly high in calcium (3 ounces has more calcium than a cup of milk!) and are one of the few food sources naturally rich in Vitamin D. For this reason, they’re a great food to help prevent osteoporosis.
- Clean Protein: They are a sustainable, low-mercury protein source because they sit low on the food chain. This means they don’t accumulate mercury the way larger fish like tuna do.
- Natural Creatine: While creatine is usually associated with gym supplements, there’s some evidence that consuming it can reduce the severity of some injuries or illnesses, and help people recover or manage certain chronic conditions. Overall, the evidence suggests that creatine can play a helpful role in supporting general health throughout one’s life, not just in sports or exercise. Red meat, fish, and poultry are the best natural food sources of it. Eating small fish, specifically herring and sardines, helps supply creatine naturally, which helps support muscle maintenance, energy, and overall wellness.
Make it Your Own
- Change up the fish: You can make fish dip with a variety of tinned fish options. Substituting canned salmon, herring, mackerel, or tuna for the sardines, if you prefer.
- Add more veg: Trade the carrot for chopped celery or radishes. Stir in a spoonful of capers or chopped olives to add briny depth that pairs beautifully with the sardines.
- Make it creamy: If you love the texture of a classic tuna salad, try folding in a few tablespoons of Greek yogurt or labneh to soften the flavors and give it that creaminess.
- Make it smoky: Start with smoked canned sardines or sprinkle in some smoked paprika to taste to add warmth and a hint of smokiness.
Perfect Pairings
Personally, I don’t think this tinned fish dip needs anything else but a few pita chips. You could also serve it over salad greens or eat it with lettuce cups. I think it would also work to use it to make a sandwich with some whole wheat bread.
Ingredients
- 1 4.5-ounce can olive oil-packed sardines
- 1 lemon, zested and juiced
- 1 teaspoon Dijon mustard
- 1/2 teaspoon sumac
- 1/4 teaspoon ground coriander
- Kosher salt
- Freshly-ground black pepper
- 1 small shallot, finely chopped
- 1 small carrot, grated
- 2 tablespoons finely chopped parsley, cilantro, or mint
- Extra virgin olive oil (optional)
- Pita chips, to serve
Instructions
- Mix the base. Drain the oil from the sardine can into a medium bowl. Add the lemon zest, juice, and Dijon mustard. Season with the sumac, coriander, and a big pinch of kosher salt and black pepper (about 1/2 teaspoon each). Whisk to combine.
- Make the dip. Add the sardines from the can and mash them well. Add the shallot, carrots, and fresh herbs and mix well to combine.
- Finish and serve. Taste and adjust the seasoning, adding more salt or sumac, if you need to. If you like, drizzle with extra virgin olive oil. Serve with pita chips.
Notes
Nutrition
Exotic 4-Pack
Bring the vibrant seasonings of the Mediterranean to your kitchen with Sumac, Aleppo pepper, Ras el Hanout, and Baharat.
