updated 11/25; photo 2021
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| Unusual riff on Sardines onToast 'Very nice flavoursome biscuits. Would eat these anytime.' 20+ designer |
Sardines have to be one of the most nutritious tastiest foods ever - and even though prices have rised, they're still good value. At £1.20'ish per tin (2025) they producing enough healthy good-sized biscuits for two or 3. They're perfect for a student budget or small household.
A serving of sardines contains:
- 23 gms of protein
- loads of heart-friendly omega-3 fatty acids
- good levels of important-for-health calcium, iron & potassium
And is...
- low in salt
- near the bottom of the ocean food chain and relatively free of damaging levels of mercury & other sea toxins
- sustainably fished
The ideal way to eat sardines is fresh from the sea and grilled in the open air on a Mediterranean beach(!).
Most of us, however, have to rely on tinned sardines, often working in a small kitchen. Supermarket own-brand are pretty good but the higher the price, the better the taste and texturre. If higher end sardines float your boar, you'll find them in artisanal glass jars or tins usually containing small well-formed sardines in extra-virgin olive oil.
Most of us, however, have to rely on tinned sardines, often working in a small kitchen. Supermarket own-brand are pretty good but the higher the price, the better the taste and texturre. If higher end sardines float your boar, you'll find them in artisanal glass jars or tins usually containing small well-formed sardines in extra-virgin olive oil.
Whatever your choice, sardines make great instant meals: squashed on toast with a bit of melted or creamy cheese, alongside a side salad or in a tasty main course salad.
This 67 recipe is a little different. The fish are mashed with mustard and rolled into rich higher-fibre scone dough, baking up with crispy outsides and wonderfully soft savoury insides. Pretty and scrumptious (see photo), they are great as an afternoon snack or providing a hit of protein alongside vegetable soups.
Cost: £2.50'ish (Dec 2025)
Makes: 8-10; recipe multiplies easily
Ingred:
Cost: £2.50'ish (Dec 2025)
Makes: 8-10; recipe multiplies easily
Ingred:
1/2-1 tbsp yoghurt-mayo or mayo
1 tsp Dijon or wholegrain mustard
pepper & salt
lemon zest (opt)
1 tsp Dijon or wholegrain mustard
pepper & salt
lemon zest (opt)
1x 120gm sardines in tomato sauce* (if you can't find sardines in tomato sauce, use drained plain but add a scant tbsp tomato paste mixed into max amount of yoghurt mayo or yoghurt)
4oz/115gm plain wheat or spelt flour
2oz/55gm wholemeal flour
1 tsp baking powder
1/4 tsp salt
2 1/2oz/71 gms cold dairy or plant butter, cubed (if using plant butter, add an extra teaspoon fat)
4oz/115gm plain wheat or spelt flour
2oz/55gm wholemeal flour
1 tsp baking powder
1/4 tsp salt
2 1/2oz/71 gms cold dairy or plant butter, cubed (if using plant butter, add an extra teaspoon fat)
1 egg, beaten
3 1/2 tbsp very cold dairy or plant milk (67 prefers almond) (if using spelt flour, reduce milk by a generous tbsp)
Method:
- If you like (and 67 does) remove bones, liver and lose scales from sardines; set aside.
- Check the tomato sauce, some brands are watery - if that's yours, pour the sauce through a tea strainer to make it thicker. If using plain sardines, add a tbsp tomato paste.
- Mix mayo, mustard, pepper & salt, lemon zest and tomato paste if needed in a medium bowl.
- Add sardines. Mash gently with a fork until texture is slightly coarse; set aside
- In a separate bowl, mix dry ingred; rub or process in fat until the mix is the size of peas; make a well in the middle
- Preheat oven to 200C/180c fan/400f
- Mix milk, egg and lemon zest, if using; pour into flour
- The mix will form big clumps; bring together with a fork as best you can; dump the contents out onto a lightly floured board
- With floured hands, bring the clumps together, gently flatten, loosely fold the left side onto the middle and the right side on top of the middle (forming a 3 layered rectangle.). Make a quarter turn, repeat twice.
- Pat dough until it's 1/2inch/1.5 cm thick and forms a rectangle roughly twice as long as it is wide
- With the long edge toward you and leaving a half inch clear all round, spread sardine mix evenly to edges
- Either roll up tightly and slice thickly; place on an ungreased tray
- OR mentally divide rectangle into thirds, fold one side over the centre and the other side on top; press one side lower than the other and slice (as in photo above); place on a greaseproof tray
- Bake in the centre of oven 12 mins or until golden brown
- Leftovers can be reheated in a moderate oven 5-10mins.
Tips:
- Some cooks add a few teaspoons of finely chopped cleaned celery to add texture
- option for free of common-wheat: replace with spelt flour but the dough rectangle might be smaller (but still tasty).
- *67 favours M&S Portuguese sardines in tomato sauce (£1.20 Nov 2025 ); prices are similar at all supermarkets
- this recipe also works in an air fryer but reduce temperature a little and place the slices near the bottom of the air fryer
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This recipe has been developed by B M Lee/ Bright Sun Enterprises. It may not be reproduced without the author's written permission. 
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