Your diet plays an important role in protecting your vision as you age, and adding sardines to your meals is one of the simplest changes you can make. Sardines are a healthy source of protein, yet few realize they are one of the best foods you can eat to support your eyes. As a practicing Optometrist since 1976, I know a thing or two! Sardines are packed with omega-3 fatty acids, vitamin D, vitamin B12, selenium, and other nutrients that help maintain healthy retinas, support tear production, and promote long-term eye health. If you’ve never tried them, or you think you don’t like them, don’t give up just yet. The quality of today’s sardines and the many ways to enjoy them may surprise you.
If you’re new to sardines, start with boneless, skinless fillets packed in extra virgin olive oil. They have the mildest flavor and are a great introduction. Once you’ve acquired a taste for them, try traditional skin-on, bone-in sardines. The tiny bones become soft during the canning process and provide an excellent source of calcium.
Kroger regularly stocks King Oscar’s sardines in extra-virgin olive oil for about $3 to $4 per can, as well as Season’s skinless, boneless sardines in olive oil for about $4 to $5 per can. Walmart offers Wild Planet sardines in extra virgin olive oil for about $3 per can, making them one of the best values available. The Fresh Market typically carries King Oscar and other premium brands for about $4 to $6 per can. Look for imported Portuguese brands like Nuri or Spanish favorites such as Ortiz, which are widely considered among the finest sardines available.
When choosing a variety, look for sardines packed in extra-virgin olive oil first, then in olive oil. Tomato sauce, lemon, mustard, and hot sauce are enjoyable alternatives, but I recommend avoiding products packed in soybean oil whenever possible. Serving sardines can be as simple or as creative as you’d like.
One of my favorite combinations is toasted sourdough topped with cream cheese, sardines, capers, thinly sliced red onion, fresh parsley, and a squeeze of lemon. They are equally delicious on crackers with Dijon mustard and pickle slices.
If you’re looking for something worthy of a fine dining menu, try a simple sardine pasta. Melt butter in a skillet, sauté minced garlic until fragrant, then mash a can of sardines into the butter until they are incorporated into the sauce. Toss with hot linguine or spaghetti, adding a splash of the reserved pasta water to create a silky texture. Finish with fresh parsley, grated Parmesan, lemon zest, and cracked black pepper. The rich, savory flavors rival those of seafood pasta dishes that often sell for more than $30 at upscale restaurants. This version comes together in about 20 minutes with affordable pantry ingredients.
Sardines are among the most nutrient-dense foods available, providing high-quality protein and nutrients that support your heart, brain, and eyes. Giving them another chance may introduce you to a healthy favorite that helps protect your vision. Annual eye exams are also an important part of preventative eye care. Schedule your next exam at our Collierville office by calling (901) 853-1420.
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