37 Anchovy, Sardine, and More Tiny Fish Recipes

Tiny fish have massive potential. Sold fresh at seafood markets or packed in oil in adorably graphic tins, forage fish like sardines and anchovies (which feed on even tinier marine life such as plankton) are pantry powerhouses with multi-faceted appeal.

Nutritionally, forage fish punch well above their weight. “Although they’re small, they’re nutrient-rich and packed with protein,” says Esther Tambe, a registered dietitian-nutritionist and certified diabetes educator. “They’re a good source of vitamin D, calcium, omega-3 fatty acids, and iron.” Some believe wild-caught forage fish maintain more nutrients than larger, commercially farmed fish like salmon. (Approximately 80 to 90 percent of the salmon we eat in the United States comes from farms.) In one study, analysts found that wild fish from the lower rungs of the food chain contained five times more calcium than farmed salmon fillets.

While no one is saying to stop eating salmon—it’s one of our favorite weeknight proteins—it’s worth noting that anchovies, sardines, and other forage fish are considerably gentler on the wallet too. “A can of sardines might be $3, compared to a salmon fillet you’re definitely paying double digits for,” says Tambe.

There are other reasons to think small when hitting up your local fishmonger. Forage fish are one of the most eco-friendly seafoods available; some researchers believe they have the lowest carbon footprint of any animal food source. By eating them more frequently, we can prevent the overfishing of larger swimmers like swordfish and salmon.

Moving forage fish to the center of our plates could also have lasting personal and public health benefits. According to a recent study of data from more than 130 countries, we could prevent 750,000 human deaths annually and reduce ischaemic heart disease if we swapped the red meat in our diets for forage fish.

Whether you’re a new adopter or have been popping tins for as long as tides have rolled, there’s a tiny fish recipe here for you: Maybe you like draping crispy-skinned grilled sardines over griddled country bread, blitzing anchovies into umami-rich sauces and salad dressings, or branching out to mackerel, smelt, and other varieties. The world is, if not your oyster, then certainly your anchovy. Here are 37 tiny fish recipes to try.