Tinned fish is one of the most underrated pantry staples—affordable, nutritious, and packed with flavour. Whether you’re working with sardines, pilchards, mackerel, or tuna, there are endless ways to turn these humble tins into delicious meals. Here are five creative recipes that make the most of what’s already in your cupboard.
Sardine & Tomato Pasta
This quick and satisfying pasta dish is ready in under 20 minutes. The rich, oily sardines melt into the tomato sauce, creating a deep, umami flavour.
Ingredients:
- 1 tin (125 g) sardines in olive oil
- 200 g spaghetti or linguine
- 2 cloves garlic, minced
- 1 small red chilli, finely chopped
- 400 g canned chopped tomatoes
- 1 tbsp olive oil
- Salt and pepper to taste
- Fresh parsley or basil to garnish
Instructions:
Cook the pasta in salted water until al dente. In a pan, heat olive oil and sauté garlic and chilli for 1 minute. Add the tomatoes and simmer for 10 minutes. Stir in the sardines, breaking them apart gently. Toss the cooked pasta into the sauce and garnish with herbs.
Pilchard Fishcakes
Hearty and crispy, these fishcakes are a great way to use pilchards and any leftover mashed potatoes.
Ingredients:
- 1 tin (400 g) pilchards in tomato sauce
- 300 g mashed potatoes
- 1 small onion, finely chopped
- 1 tbsp chopped parsley
- 1 egg
- 50 g breadcrumbs
- Oil for frying
- Salt and pepper to taste
Instructions:
Mash the pilchards and mix with potatoes, onion, parsley, and egg. Form into patties and coat in breadcrumbs. Fry in oil over medium heat until golden brown on both sides. Serve with a green salad or steamed veggies.
Tinned Mackerel Rice Bowl
This is a balanced, flavour-packed meal perfect for a quick lunch or dinner.
Ingredients:
- 1 tin (125 g) mackerel in brine or oil
- 150 g cooked rice (white or brown)
- ½ avocado, sliced
- 1 grated carrot
- 1 tsp sesame seeds
- 1 tbsp soy sauce
- 1 tsp rice vinegar
- 1 tsp sesame oil
Instructions:
Place warm rice in a bowl and top with mackerel, avocado, and carrot. Drizzle with soy sauce, vinegar, and sesame oil. Sprinkle with sesame seeds before serving.
Sardine Toasts with Lemon & Capers
This one’s perfect for breakfast, brunch, or a light snack. Bold flavours, minimal effort.
Ingredients:
- 1 tin (100–120 g) sardines in olive oil
- 2 slices sourdough or rye bread
- 1 tsp capers, rinsed and chopped
- 1 tbsp lemon juice
- Zest of ½ lemon
- Black pepper to taste
- Fresh herbs (dill or parsley), optional
Instructions:
Toast the bread until golden. In a small bowl, mash the sardines with lemon juice, zest, capers, and pepper. Spread over toast and top with herbs if using.
Tuna & Bean Salad
Simple, protein-packed, and perfect for meal prep or lunch on the go.
Ingredients:
- 1 tin (150 g) tuna in water or brine
- 1 tin (400 g) cannellini or butter beans, drained
- ½ red onion, thinly sliced
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 handful chopped parsley
- Salt and pepper to taste
Instructions:
Combine tuna, beans, and onion in a bowl. Drizzle with olive oil and vinegar, season, and toss well. Chill for 10 minutes before serving for best flavour.
From weekday dinners to lazy brunches, tinned fish is your kitchen’s quiet hero. With just a few extras, you can turn each tin into a meal that feels anything but basic.
