A no-fuss sardine and caramelised onion quiche is quietly winning that race, thanks to store-cupboard logic, low effort and a proper crust. It leans on two tins of fish, a couple of onions and a hot oven, then pays back with a golden top and a savoury, warming bite that feels bigger than its price tag.
Why a sardine and onion quiche is suddenly everywhere
Shoppers want practical comfort at a price they can defend. This tart fits the moment: short ingredient list, reliable results, and the kind of flavours that cut through a gloomy evening. Tinned sardines bring depth without expense; onions, slowly softened, add sweetness; mustard and a spoon of cream tie it together. A handful of cheese and herbs finish the job.
Under £5, around 35 minutes in a 180°C oven, and enough for four plates: that’s the current sweet spot.
What you need
- 1 rolled shortcrust or puff pastry
- 2 tins sardines in oil (about 230 g drained in total)
- 2 large yellow onions
- 2 tbsp strong mustard
- 3 tbsp thick cream (about 60 g)
- 80 g grated cheese (Emmental or Comté work well)
- 1 tbsp olive oil
- Salt, black pepper, and a pinch of fresh herbs (parsley, chives or thyme)
How it comes together in 35 minutes
- Heat the oven to 180°C fan. Line a tart tin with pastry on its baking paper. Prick the base.
- Drain the sardines. Mash with 1 tbsp mustard and the cream. Season to taste.
- Slice the onions finely. Cook them low and slow in olive oil until soft and golden, not burnt.
- Brush the pastry base with the remaining mustard. Spoon on half the sardine-cream mix.
- Scatter over the golden onions. Add the rest of the sardine mixture.
- Top with grated cheese and herbs. Bake for about 35 minutes until evenly browned and set.
- Let it rest briefly so the filling settles, then slice. Serve warm.
The quiet trick is patient onions: low heat until sweet and silky, which tames the sardine’s punch.
Cost check: can you really feed four for under a fiver?
Using typical own‑brand prices at major UK supermarkets this week, the numbers stack up for a weekday supper that doesn’t strain the meter.
| Item | Quantity used | Typical price | Estimated cost |
|---|---|---|---|
| Rolled pastry | 1 sheet | £1.25 per sheet | £1.25 |
| Sardines in oil | 2 tins | £0.75 per tin | £1.50 |
| Onions | 2 large | £1.00 per kg | £0.40 |
| Thick cream | 3 tbsp (≈60 g) | £1.25 per 300 ml | £0.30 |
| Grated cheese | 80 g | £3.00 per 400 g | £0.60 |
| Olive oil, mustard, herbs | Pantry portions | — | £0.25 |
| Total | Serves 4 | — | £4.30–£4.90 |
That comes to roughly £1.10–£1.20 per serving. Prices vary by brand and region, but the ballpark holds, especially if you lean on promotions or loyalty pricing.
Taste and texture: why the balance works
Mustard wakes up the sardines without overpowering them. Cream rounds off the edges. Caramelised onions carry sweetness that stops the filling feeling heavy. Cheese on top delivers seasoning and a crisp cap. Shortcrust gives a sturdy base; puff adds more flake and a lighter bite. Both catch the savoury juices well.
Make the onions sing
Use a wide pan, moderate heat and patience. Add a pinch of salt early to draw out moisture. Stir occasionally, not constantly, until the onions slump and gloss. A teaspoon of water can rescue hot spots and prevent scorching.
Smarter variations to suit your kitchen
No dairy
- Swap cream for oat or soy crème; add 1 tsp olive oil for richness.
- Use a mature plant-based cheese or extra herbs and a dusting of breadcrumbs for crunch.
Gluten-free
- Choose a gluten‑free pastry or press in a quick crust of crushed gluten‑free crackers and a little oil.
No oven
- Air fryer: 170°C for 20–25 minutes in a lined, oven‑safe tin; check at 18 minutes for colour.
Flavour twists
- Lemon zest with the sardines for brightness.
- Smoked paprika with the onions for warmth.
- Capers or cornichons chopped finely for a gentle tang.
Nutrition and sustainability at a glance
Tinned sardines deliver protein and omega‑3 fats, with bonus calcium if the tender bones are included. They’re a low‑mercury fish choice and a sensible swap for pricier salmon or tuna. Onions bring fibre and prebiotics. A modest layer of cheese gives flavour, which helps keep the portion size sensible without feeling short‑changed.
From an environmental angle, shelf‑stable tins cut waste and limit refrigeration demand. Sardines are a small pelagic species with efficient feed conversion, which typically means a lighter footprint than larger predatory fish. Buying responsibly sourced tins adds another layer of assurance.
Protein, omega‑3s and a golden crust: a £1‑ish portion that feels like a proper meal, not a compromise.
Serving and storage sense
Pair with something crisp and green. A chopped herb salad with walnuts, or thinly sliced fennel and apple, cuts the richness. A spoon of mustardy vinaigrette on the side ties back to the filling.
Leftovers keep well in the fridge for up to two days. Reheat in a medium oven to revive the crust rather than using the microwave, which steams the pastry. Cold slices travel neatly for packed lunches.
What to watch for
- Salt level: tinned fish and cheese carry seasoning. Taste the sardine mixture before adding extra salt.
- Texture: drain the sardines well to avoid a soggy base. Pricking the pastry helps steam escape.
- Allergies: contains fish and dairy. For lactose sensitivity, choose lactose‑free cream and cheese or the dairy‑free swaps above.
If you want to push it further
For a deeper savoury note, blind‑bake the pastry for 10 minutes before filling. You can also melt the onions with a splash of white wine and reduce to a glaze, then cool before assembly. A teaspoon of wholegrain mustard dotted over the base adds texture without extra cost.
Curious about energy use? A 35‑minute bake at 180°C in a modern electric oven typically costs pennies per portion when the oven is filled efficiently. If cooking for one or two, the air fryer method trims that even further while keeping the top nicely browned.
