Quick lunches you can put together
A tin of sardines can be added to a salad, toast or bowl without cooking. Manger Bouger lists a tin of sardines as an example of a portion of fish; however, check the quantity stated on the pack you choose.
Who is this format suitable for?
Choosing based on the ingredients
If you’d like to season your food yourself, compare the ingredients, salt and nutritional information rather than relying on a general claim about the meal. The drained weight can also help you gauge how much you’ll be serving.
If you prefer boneless sardines
If you find bones off-putting when eating sardines straight from the tin or mashing them onto bread, look for a product explicitly labelled ‘boneless’. This feature doesn’t replace the need to compare the recipe.
What should you check before choosing?
First, choose the recipe you want to serve, then compare the amount of fish and its nutritional information with what you’re planning for lunch. A claim such as ‘no oil’ or ‘boneless’ doesn’t tell you everything about the ingredients.
| Criteria | What to check | Who it’s for |
|---|---|---|
| Recipe and ingredients | Compare the ingredients, salt and fat per 100 g, distinguishing between the product as sold and the drained product. | If I want to season my own salad or compare two ready-to-eat recipes, the ingredients matter more than the recipe name. Around 40% of consumers in this group would prioritise this factor. |
| Portion and convenience | Check the net weight and, where stated, the drained weight to gauge how much fish you’ll be serving. | For a quick lunch, I want to know what’s actually in my tin before adding anything else to my plate. Portion size and ease of preparation would be priorities for around 30% of consumers in this group. |
| Whether it contains bones | Look for the ‘boneless’ label if this matters to you, then compare the exact recipe. | If I’m planning to eat the sardines as they are or mash them onto toast, the bones could determine my choice. This would be the main concern for around 20% of consumers in this group. |
| Availability | Check the pack size of the product you’ve chosen and whether it’s available at your local shop or for online grocery shopping. | When I’m planning my shop for a particular lunch, I need a tin that’s available locally and in a suitable size. Around 10% of consumers in this group would put this first. |
Mistakes to avoid
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Assuming ‘no oil’ means ‘no fat’
Sardines naturally contain fat: Connétable lists 10 g of fat per 100 g for its tomato recipe made without oil.
Compare the fat and salt in the recipes you’re considering per 100 g. Don’t assume you know what’s in a product based on the claim on the front of the pack alone.
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Assuming the tin’s weight is the same as the amount of fish
A recipe made with water, sauce or oil may include a covering liquid. So the net weight alone doesn’t always tell you how much you’ll be putting on your plate.
Look for the drained weight where it’s stated, and compare quantities calculated on the same basis.
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Planning your meal without checking local availability
Carrefour’s listing for a Cocagne sardines in spring water product showed it as unavailable for online grocery shopping; E.Leclerc’s listings also advise checking your chosen store.
Check the product at the shop or online grocery service where you plan to do your shopping.
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Forgetting what to do after opening
How long an opened tin can be kept depends on the instructions for that product. Auchan’s listing for Connétable boneless sardines in olive oil says to keep them in the fridge and eat them within two days of opening.
If you’re keeping some for later, follow the instructions printed on the tin you’ve bought.
Brands and retailers to compare
These product ranges and listings can help you compare recipes and pack sizes; the features of one product don’t necessarily apply to an entire brand.
Saupiquet
Saupiquet’s range includes classic, grilled and organic fillets, as well as whole sardines.
- For its fillets in olive oil, the brand publishes separate nutritional values for the product as sold and the drained product.
- Compare these values on a like-for-like basis: for this product, Saupiquet lists 28 g of fat per 100 g as sold and 16 g per 100 g drained.
Connétable
The range includes recipes in tomato sauce made without oil, in olive oil and boneless, depending on the texture and seasoning you’re looking for.
- For its tomato recipe made without oil, Connétable lists 18 g of protein and 0.90 g of salt per 100 g.
- These figures apply to this specific recipe. Check the label of any other Connétable tin you’re considering.
Carrefour
Carrefour’s listings can help you compare the ingredients in a product in spring water with those in more heavily seasoned recipes.
- Carrefour’s listing for the 105 g Cocagne sardines in spring water tin includes fresh sardines, water and salt.
- The listing showed this product as unavailable for online grocery shopping. Check your chosen store and shopping method.
E.Leclerc
The E.Leclerc catalogue includes Pêche Océan sardines in spring water, fillets and marinade, in a range of pack sizes.
- A Pêche Océan listing for 135 g of whole sardines in marinade gives 21.4 g of protein and 0.5 g of salt per 100 g.
- Check availability at your selected store or for online grocery shopping.
Auchan
Auchan’s listings for Connétable products can help you distinguish between a recipe in olive oil and a boneless option.
- The listing for the 115 g Connétable ‘Catch of the day’ sardines gives sardines, extra virgin olive oil and salt as ingredients.
- Whether a product contains oil and bones depends on the exact product, so check its name and ingredients.
Tins of sardines on Joybuy
These tins offer individual boneless options and recipes in olive oil to consider for a quick lunch. To compare them, start with the recipe and pack size shown, then check the label of the tin you choose.
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Connétable Boneless Sardines in Spring Water, 98 g
Worth considering if you find bones off-putting when serving sardines as they are or mashing them onto toast. This product is listed as a 98 g tin of sardines in spring water, with the central bone removed. Check the drained weight to gauge how much you’ll be serving.
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Connétable Sardines in Extra Virgin Olive Oil, 140 g
An option to consider if you’d like a recipe in olive oil to accompany your lunch. The listed pack size is 140 g; compare the drained weight and nutritional information on the same basis as the other tins you’re considering.
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Connétable Sardines in Extra Virgin Olive Oil, 135 g
This 135 g tin could be an option if you’re looking for a recipe in olive oil for a no-cook meal. If you’re comparing it with the 140 g Connétable tin, check the drained weight and nutritional information for each product rather than looking at the stated weight alone.
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Connétable Sardines in Olive Oil with Espelette Pepper 1/6, 115 g
Worth a look if you prefer a recipe that’s already seasoned for lunch. This 115 g version features olive oil and Espelette pepper in its name. Check the ingredients if you’d prefer a simple recipe in spring water.
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El Tato Small Sardines 16/20u in Olive Oil, 115/81 g
This pack makes it easier to gauge how much sardine you’ll be serving alongside the rest of your lunch. The product name gives a net weight of 115 g and a drained weight of 81 g; compare nutritional information while bearing in mind the basis it’s calculated on.
Frequently asked questions
Does a tin of sardines count as a portion of fish?
Manger Bouger lists a tin of sardines as one example of a portion of fish, alongside 100 g of fish. As tins and their drained weights vary, check the pack size of the product you choose when putting together your lunch.
Are sardines labelled ‘no oil’ fat-free?
No. ‘No oil’ doesn’t mean the fish contains no fat. Connétable lists 10 g of fat per 100 g for its tomato sardines made without oil. Check the nutritional information for the recipe you’re thinking of buying.
What should you read on the label before choosing a tin?
Check the product name, ingredients, nutritional information, net quantity and date. The DGCCRF lists these details for pre-packed food sold in France. If you need to avoid an allergen, check its declaration on the specific tin, too.
How should you store sardines after opening?
Follow the instructions on the tin you’ve bought rather than assuming the same storage time applies to every recipe. For this product, Auchan’s listing for Connétable boneless sardines in olive oil says to keep them in the fridge and eat them within two days of opening.
Is the best-before date enough to tell whether an opened tin is still good?
No. After opening, you should still follow the product’s storage instructions. For an unopened tin, the DGCCRF says that going past the best-before date doesn’t necessarily mean the product is unfit to eat if the packaging is intact, although its flavour may deteriorate.