You’ve heard of anchovies on pizza, but what about sardines? Sardine pizza is a healthy choice for a few reasons. Sardines are lower in mercury than most other fish, a great source of heart- and brain-beneficial omega-3 fatty acids, and protein-rich. I hope you give this sardine pizza recipe a try!
Why Sardines on Pizza?
If you’ve ever wondered why sardines are so good for you, stop there. The benefits of canned sardines and fresh sardines include:
- Low mercury content compared to other fish (salmon, herring, tuna, mackerel, cod, perch, among others)
- Great source of omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)
- High in protein- for each 3-ounce serving, you get around 20 grams of protein!
- Contains other nutrients like calcium, vitamin D, and selenium.
For more on the benefits of omega-3 fatty acids, check out the following article: Getting Omega-3’s With Barlean’s (Product Reviews and Recipes).
Of course, the best way to get your daily dose of omega-3 fatty acids is to get them from the source! Research shows that eating small fatty fish like sardines contains nutrients like calcium, potassium, magnesium, zinc, iron, taurine, and others that can improve markers of inflammation and oxidative stress.
Ingredients
Sardines—I used canned sardines packed in water. These are lower in fat and sodium than most sardines packed in olive oil. They are very versatile and flake easily, making it simple to place large or small pieces on your pizza.
Tomato—I recommend using fresh tomatoes along with a low-sodium pizza sauce. You can also try adding more heart-healthy lycopene by adding a tablespoon or two of tomato paste to your pizza sauce.
Mozzarella Cheese—Shredded part-skim mozzarella cuts back on the amount of fat compared to using whole milk mozzarella. The cheese still melts nicely over the sardine pizza and gives it a delightful cheesy stretchiness.
Spinach—I love colorful food and do my best to add veggies to my meals when I can. Spinach adds nutrients like vitamin K, vitamin C, potassium, magnesium, phosphorus, iron, and folate. Adding a nutrient-dense cup of spinach amplifies the health profile even more in this sardine pizza recipe.
Pizza Crust Options
I often prefer to make my pizza crust. Not only because it’s fun for the kids, but because it gives me more control over my meal’s ingredients and nutritional content. If you aren’t able or don’t have the time, there are other options for pizza crust. Here are a few:
- Store-bought pizza dough or pre-made pizza crust
- Whole wheat bagels
- Whole wheat English muffins
- Whole wheat pita bread
- Naan bread
If you are interested in my quick pizza crust recipe, here it is:
Quick Pizza Dough (Makes 3 pizza crusts)
- 5.5 cups bread flour, divided
- 1/2 cup whole wheat flour
- 1 teaspoon salt
- 1 packet rapid rise instant yeast
- 2.5 cups warm water (110 degrees)
- 2 tablespoons olive oil
Directions: In a large bowl, mix the whole wheat flour, 4.5 cups of bread flour, salt, and yeast. Add the warm water. Mix in an additional 1 cup of bread flour until the dough comes together. Turn out on a lightly floured surface and knead until smooth and elastic. Put in a lightly oiled bowl, using the olive oil. Cover with a damp cloth and put in a warm place to rise for about an hour. After an hour, punch the dough down and divide it into 3 equal rounds. Now you have pizza dough!
Keep in mind that this dough recipe makes three balls of pizza dough. This sardine pizza recipe only uses one pizza ball, so save the other two in the fridge for up to five days. If you make your own pizza dough, this will add about 1.5 hours of your total time to allow for the kneading and rising of the dough.
How to Make Sardine Pizza
Making pizza is FUN! And once you’ve got your dough ready, it couldn’t be easier. Here is a rundown of the simple steps to preparing your sardine pizza.
Step 1: Preheat the Oven
When making pizza in a conventional oven, the temp has to be pretty high. Start by setting your oven to a hot 500 degrees Fahrenheit.
Step 2: Pre-Cook the Pizza Crust
If you’re using a pre-made pizza crust, you can skip this step.
However, if you have pizza dough, sprinkle some flour or cornmeal over your pizza round or baking sheet and carefully stretch the pizza dough to the desired size in the pan. It’s helpful to pre-cook the crust for about 5 minutes before adding toppings to ensure the dough will be cooked through
Step 3: Add Sauce and Toppings
Top your crust with a light layer of low-sodium pizza sauce. Then add the mozzarella cheese, spinach, tomatoes, and sardines.
Scatter them all over or make a cute picture. Let’s have fun with this! I also like to sprinkle dried or fresh herbs—like oregano, basil, garlic powder, and so on — all over the top of my pizza for more flavor.
Step 4: Bake Your Pizza
Place your gorgeous sardine pizza in the preheated oven for about 10-15 minutes.
The crust will turn golden, the spinach will wilt, and the mozzarella will be lightly brown and melted throughout. Keep an eye on it to prevent burning the spinach. Then cut your pizza into six even slices and enjoy!
Variations and Tips for Making Sardine Pizza
You can make some slight changes to this sardine pizza if need be. Here are a few things to try:
Topping variations— Add any other favorite pizza toppings. I suggest trying caramelized onion, mushrooms, red pepper, garlic, or feta cheese.
Crust variations— Simplify your sardine pizza recipe by trying any of the previously mentioned pizza crust options, such as pita bread or purchasing a store-bought crust. You can also brush your crust with butter and herbs to make a flavored crust! 😋
Sardines or anchovies—Both are heart-healthy options for pizza. Whether you use sardines or anchovies, you’ll be getting a good source of protein along with beneficial omega-3 fatty acids that benefit heart, brain, vascular health, and inflammation. See below for tips on purchasing canned sardines.
Tips for Buying Canned Sardines
Some things to consider when buying canned sardines or any canned fish include:
Ingredient list– sardines come in many varieties and brands. They can be packed in water or different oils, tomato-based spicy sauces, or with other spices and ingredients. To avoid excessive amounts of sodium and fat, I suggest buying sardines with a very small ingredient list.
My go-to brand contains only sardines, water, and a very small amount of salt. However, for sardine pizza, I am curious how the olive oil-packed variety would taste. 🤔
Packaging-some brands of canned sardines may contain BPA. This is a chemical in plastic-lined cans known to cause harm to the brain and prostate gland of fetuses, infants, and children. Exposure has also been linked to heart disease, type 2 diabetes, and some forms of cancer.
Sustainability– purchasing tinned fish is already better for the environment than fresh fish which requires a large amount of energy to transport. But actual sustainable sources of tinned fish follow specific measures to safely catch the fish without depleting the species’ population or harming the environment.
Sardines carrying the blue Marine Stewardship Council label are certified sustainable.
FAQs
While you can eat sardines daily, choosing sardines that are low in sodium is wise. Additionally, you should choose a variety of fish low in methylmercury, especially in children, pregnant women, or those wanting to become pregnant. The American Heart Association recommends eating fatty fish such as sardines twice weekly.
That all depends on how you feel about fish on pizza. If you like the taste of anchovies on pizza, you’ll probably like sardines. Sardines add a fishy smell and taste but are a great source of protein and omega-3 fatty acids.
Both varieties are readily available in markets. If you want to keep overall daily fat intake low, choose sardines packed in water. And if choosing sardines packed in oil, choose olive oil over other oils or tomato sauce packed varieties which can be higher in sodium.
Both are great options for putting on pizza. They both contain heart healthy omega-3’s and both will provide a good source of protein. My only suggestion if using canned sardines is to find ones with minimal ingredients (meaning water or olive oil, sardines, and minimal salt). You may also want to be mindful of BPA-free cans and sustainably sourced options.
More Recipes With Omega-3’s
- Broiled Salmon with Marmalade Dijon Glaze
- Vegan Cranberry Bread with Orange and Ginger
- Pumpkin Oatmeal Raisin Cookies [Egg-Free]
- Cookie Butter Overnight Oats
- Fall-Inspired Overnight Oats courtesy of Su-Nui Escobar, DCN, RDN, FAND
Sardine Pizza With Spinach and Tomato
Equipment
- 1 mixing bowl large
- 1 pizza round or large baking sheet
Ingredients
- 1 pre-made pizza crust
- ½ cup low sodium pizza sauce I used Rao's brand
- 1 cup baby spinach packed
- ½ cup grape tomatoes sliced
- 1 cup part-skim mozzarella shredded
- 4.25 oz canned sardines in water
- optional herbs of choice for sprinkling basil, oregano, red pepper flakes
Instructions
- Pre-heat oven to 500℉.
- If using fresh pizza dough, spread the dough to the desired shape and size and bake alone for about 5 minutes to pre-cook slightly. If using premade pizza crust, you can skip this step.
- Top your pizza crust with sauce, sardines, spinach, tomatoes, and mozzarella. You can also add any other toppings or herbs now.
- Bake in the oven for about 10-15 minutes or until crust is golden and cheese is lightly browned and melted.
- Cool for a few minutes, then slice into six even slices. Enjoy your sardine pizza!
Notes
- Try other vegetable combinations with this sardine pizza such as onion, bell pepper, mushroom, etc.
- Try other cheeses, like feta, parmesan, or even a vegan cheese if you prefer.
- Canned sardines are already cooked, so they are convenient to use on pizza. However, you may also use other types of canned sardines or even fresh sardines if available.
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Kiran Campbell, RDN is a registered dietitian and entrepreneur with over 16 years of experience in nutrition and health. She holds a Bachelor’s degree in both dietetics and psychology, and is an active member of the Academy of Nutrition and Dietetics and the Cardiovascular Health and Well-being Dietetic Practice Group. Kiran is dedicated to delivering up-to-date, science-backed information on heart health and nutrition. Her mission is to support individuals living with heart disease and empower others to prevent it through informed, heart-smart choices. Learn more about Kiran by visiting her About Page.