This Brunswick product contains inflammatory soybean oil, which we'll replace with heart-healthy extra virgin olive oil. Commercial canned fish often uses cheap seed oils for preservation, but traditional Mediterranean methods use olive oil for superior flavor and health benefits. DIY allows you to control quality, avoid seed oils, and use fresher fish.
Based on: Sardines
· Makes approximately 12 servings (equivalent to 12 cans)
· Serving: 84g drained weight
Why This Recipe is Seed Oil Free
Commercial Sardines from Brunswick often contains inflammatory seed oils like canola, soybean, or sunflower oil. This homemade version replaces them with healthier fats like butter, ghee, coconut oil, or avocado oil — giving you the same great taste without the processed oils.
1.2 kg (2.6 lbs) whole fish, cleaned · Wild Planet or local fish market sustainably caught sardines
Primary protein source - provides omega-3 fatty acids and complete protein profile
Extra virgin olive oil
500ml (about 2 cups) · California Olive Ranch Organic Extra Virgin Olive Oil
Healthy preservation medium that replaces inflammatory soybean oil while adding antioxidants and monounsaturated fats
Sea salt
30g (2 tablespoons) · Redmond Real Salt Fine Sea Salt
Natural preservative and flavor enhancer without anti-caking agents found in table salt
Natural liquid smoke
2 teaspoons · Wright's Hickory Liquid Smoke
Provides traditional smoke flavor without actual smoking equipment
Instructions
Step 1. Clean and prepare the sardines: Remove heads, scales, and guts if using whole fish. Rinse thoroughly under cold water and pat completely dry with paper towels. Cut larger sardines into 3-4 inch pieces. Proper drying is crucial - any moisture will cause spoilage during preservation.
Step 2. Salt cure the fish: In a non-reactive bowl, toss sardine pieces with 20g (1.5 tablespoons) of the sea salt, ensuring even coating. Refrigerate for 2-3 hours. This draws out excess moisture and begins the preservation process. After curing, rinse off salt and pat completely dry again.
Step 3. Heat olive oil preparation: In a heavy-bottomed pot, gently warm 400ml of the olive oil to exactly 160°F (71°C) - use a candy thermometer for accuracy. Add the remaining 10g salt and liquid smoke, stirring to dissolve completely. Temperature control is critical - too hot will cook the fish, too cool won't preserve properly.
Step 4. Poach the sardines: Carefully add sardine pieces to the warm oil in a single layer. Maintain temperature at 160-165°F for 15-20 minutes, turning pieces once halfway through. Fish should become opaque and firm but not browned. Remove any foam that forms on surface with a slotted spoon.
Step 5. Pack and preserve: Using sterilized glass jars (mason jars work well), pack sardine pieces tightly, leaving 1/2 inch headspace. Cover completely with the poaching oil, ensuring no air pockets remain. Wipe jar rims clean and seal with new lids. For shelf stability, process in boiling water bath for 15 minutes, or refrigerate for immediate use.
Step 6. Storage and serving: Properly canned jars will keep for 1 year in a cool, dark place. Once opened, refrigerate and consume within 5 days. Refrigerated version should be consumed within 2 weeks. Serve chilled or at room temperature. Each serving is approximately 84g drained weight (about 6-8 pieces) with a drizzle of the preservation oil.
Storage
Water bath processed jars: 1 year pantry storage. Refrigerated version: 2 weeks. Once opened: 5 days refrigerated. Always use clean utensils when removing fish to prevent contamination.
Cost Comparison
Cost per serving (homemade)$3.13
Cost per serving (store-bought)$2.99
Savings-5%
DIY costs slightly more upfront due to premium organic ingredients and fresh fish, but provides superior nutrition without inflammatory seed oils. Bulk purchasing and seasonal fish pricing can reduce costs significantly.