Canned sardine

Yes. They are already cooked, so you can flake them onto toast, crackers or a salad without heating them.

Drain them and add lemon juice, black pepper and chopped parsley; capers or finely sliced red onion also cut through their richness. Mashing them with mustard makes a punchy sandwich filling.

Drain off as much as you like before serving; the oil can be useful in a dressing or for frying onions. If they are packed in tomato sauce, keep some to stir through pasta or spread on toast.

Transfer leftovers to a covered container, refrigerate promptly and eat within 2 days. Don’t keep them in the opened tin, as the fish can pick up a metallic taste.

Toss them through hot pasta with garlic, chilli, lemon and parsley, or bake them on a pizza with olives and red onion. They also work well mashed into a jacket potato.

Yes, especially in sandwiches, pasta and salads. Sardines have a stronger, richer flavour, so start with a little less than the tuna in the recipe and add more if needed.

A 100 g portion provides 15 g of protein. They are convenient to add to a meal when you want a substantial fish topping.

The canned sardines listed provide 131 kcal per 100 g, while canned sardines in oil provide 284 kcal per 100 g. The difference reflects the packing liquid and product; drain the oil if you want less of it on your plate.