Sardine Soup
Sardines are a highly nutritious, flavorful, and sustainable choice for cooking. Known for their rich omega-3 fatty acids and high protein content, sardines also bring a unique, slightly briny taste that enhances the flavor profile of any dish. Sardine soup is an excellent way to incorporate this delicious fish into a comforting, hearty meal.
The combination of tender sardines, savory vegetables, and aromatic herbs makes this soup a perfect blend of nourishment and taste. Whether you’re seeking a light lunch or a full meal for dinner, sardine soup provides a delicious and healthy alternative to traditional seafood soups.
Ingredients
Serves: 4
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Main Ingredients:
2 cans (5 oz each) sardines in olive oil, drained and roughly chopped (you can also use fresh sardines if available)
1 tablespoon olive oil (or use the oil from the sardine cans)
1 medium onion, finely chopped
2 garlic cloves, minced
2 medium carrots, peeled and diced
2 celery stalks, chopped
1 large potato, peeled and diced
1 can (14.5 oz) diced tomatoes with juices
4 cups fish stock or vegetable broth
1 teaspoon dried thyme
2 bay leaves
Salt and freshly ground black pepper, to taste
1/2 teaspoon smoked paprika (optional for added depth)
1 tablespoon fresh parsley, chopped (for garnish)
1 tablespoon fresh lemon juice (optional, for brightness)
Optional Add-ins:
1/2 teaspoon chili flakes for heat
1/2 cup spinach or kale for extra greens
1/2 cup corn kernels (fresh or frozen) for added sweetness
1 tablespoon capers or olives for a salty, briny flavor boost
How to Make Sardine Soup
Step 1: Prepare the Ingredients
If using fresh sardines, clean and fillet them, removing the bones. If you’re using canned sardines, simply drain them and chop into bite-sized pieces.
Peel and dice the potato, carrots, and garlic. Chop the celery and onion, and set all vegetables aside.
Drain the diced tomatoes and set aside for later use. Chop fresh parsley for garnish.
Step 2: Sauté the Vegetables
In a large pot, heat 1 tablespoon of olive oil over medium heat.
Add the chopped onions and carrots, and sauté for 5-7 minutes, or until they soften and the onions become translucent.
Add the minced garlic and cook for another 1 minute, allowing the garlic to become fragrant.
Step 3: Build the Soup Base
Add the chopped potatoes and celery to the pot, and stir to combine.
Pour in the canned tomatoes with their juices, and stir well. Let the mixture cook for 2-3 minutes to allow the flavors to combine.
Add the fish stock or vegetable broth, thyme, and bay leaves. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, or until the vegetables are tender.
Step 4: Add the Sardines
Once the vegetables are tender, add the chopped sardines to the pot. Stir gently to combine, being careful not to break the sardines into too small pieces.
Simmer for another 5-7 minutes, allowing the sardines to heat through and infuse the broth with their flavor.
Taste the soup and adjust the seasoning with salt, pepper, and smoked paprika. If you like, add chili flakes for some heat or a splash of lemon juice for added brightness.
Step 5: Garnish and Serve
Remove the bay leaves from the soup, and ladle it into bowls.
Garnish with freshly chopped parsley, and serve immediately. This soup pairs well with crusty bread for dipping, or a side salad for added freshness.
Chef’s Notes
Sardine Quality: When choosing canned sardines, opt for those packed in olive oil for added flavor. You can use fresh sardines if available, which will offer an even more delicate texture and flavor. If using fresh sardines, be sure to remove the bones and skin before adding them to the soup.
Broth Selection: Fish stock adds a deeper, more authentic seafood flavor to the soup. However, vegetable broth works just as well and will allow the sardines to shine. If you prefer a creamier soup, you can add a splash of heavy cream or coconut milk just before serving.
Optional Add-ins: Adding greens like spinach or kale provides additional nutrients and color, making the soup more wholesome. Capers or olives give the soup a delicious briny kick, while corn adds sweetness that balances the savory sardines.
Spice It Up: Sardines have a naturally rich, slightly salty flavor, which pairs beautifully with smoky or spicy ingredients. Feel free to experiment with herbs like basil or rosemary, or even add a bit of cayenne pepper if you prefer a spicier soup.
Nutrition Information (per serving)
Calories: 250
Protein: 22 grams
Fat: 14 grams
Carbohydrates: 18 grams
Fiber: 4 grams
Vitamin A: 120% of Daily Value (DV)
Vitamin C: 30% of DV
Calcium: 8% of DV
Iron: 15% of DV
Sardine soup is a highly nutritious and well-balanced meal. The sardines provide a good amount of protein and omega-3 fatty acids, which are essential for heart health and brain function. The soup also offers a substantial amount of dietary fiber from the vegetables, especially from the carrots and potatoes. Rich in vitamins, this soup contributes to immune health and offers a hearty, filling meal without being overly heavy.
Conclusion
Sardine soup is a simple yet flavorful dish that’s perfect for those looking to enjoy the health benefits of sardines in a comforting, easy-to-make soup. The combination of tender sardines, vegetables, and aromatic herbs creates a nourishing meal that is both satisfying and light. Whether you’re looking to try something new or incorporate more seafood into your diet, sardine soup offers a delicious, nutrient-packed option. It’s easy to customize with additional ingredients, making it a versatile dish that you can adapt to suit your taste. Try this soup as a hearty lunch or dinner, and enjoy the benefits of this underutilized yet incredibly nutritious fish.