Sardine Salad

This simple Sardine Salad is a quick and easy lunch that offers a healthy dose of Omega-3 fatty acids. It’s delicious on toast, greens or along side some of your favourite crackers.

Seedy bread topped with fresh lettuce and sardine salad.

Sardines are probably not what comes to mind when you’re figuring out what to have for lunch, but hear me out! 

Up until a few years ago, I would never imagine eating sardines. For some reason, I just had it in my head that they were “gross” and something that I wouldn’t like. It wasn’t until I was working with some clients with cognitive decline and was recommending that they eat fatty fish for the brain health benefits, that I decided I needed to give these little guys a chance. I don’t like to recommending anything that I haven’t tried myself, and it’s no exception when it comes to food.

If sardines right out of the can sounds a little too adventurous to you, this is a really easy and delicious way to prepare them. 

Health benefits of sardines 

So why should you consider adding sardines to your diet? Besides being pretty convenient, that are incredibly nutritious. Sardines are a great source of vitamin B12, vitamin D and selenium. They’re also rich in omega-3 fats, an essential fat that is critical for our overall health. Since our bodies cannot make omega-3s, we need to get them from our food, or supplementation. 

Unfortunately, most people are not getting enough omega-3s and consuming far too many omega-6 fats (usually in the form of processed foods), leading to inflammation, the underlying cause of most diseases. Good quality omega-3 fats, such as those from fatty fish, help to decrease inflammation and are especially important for brain health. 60% of your brain is actually made up of DHA, an omega-3 fat found in fatty fish and algae. 

Salmon, sardines, mackerel, herring, and anchovies all great sources of omega-3 fats and are also low in mercury (an important thing to keep in mind when consuming seafood!). 

Sardine salad ingredients

This sardine salad comes together super quickly and is one of my favourite ways to prepare them for a tasty lunch! Here’s what you’ll need: 

  • canned wild sardines: I typically use ones in water, but you could also use sardines in extra-virgin olive oil. 
  • avocado oil mayo: feel free to use as little or as much as you want! If you don’t like mayo, plain greek yogurt would also work. 
  • grainy or dijon mustard
  • capers: for a burst of tangy flavour. 
  • celery: adds a nice little crunch to the salad. You could omit this or use chopped cucumber or bell peppers instead. 
  • fresh lemon juice: this really brightens up the salad.
  • parsley
  • green onion


Sardine Salad

Recipe by Emily MaudeCourse: Lunch, Dinner
Servings

1-2

servings
Prep time

5

minutes
Total time

5

minutes

This simple Sardine Salad is a quick and easy lunch that offers a healthy dose of Omega-3 fatty acids. It's delicious on toast, greens or along side some of your favourite crackers.

Ingredients

  • 1 can wild sardines, drained and bones removed

  • 1/2 tbsp avocado oil mayo, or more for a creamier salad

  • 1 tsp grainy or dijon mustard

  • 1 tbsp capers

  • 2 tbsp finely chopped celery

  • 1/2 tbsp finely chopped parsley

  • 1/2 tbsp diced green onion

  • 1/2 tbsp lemon juice

  • sea salt and pepper to taste

Directions

  • Place the sardines in a bowl and shred with two forks. Add the rest of the ingredients and mix to combine.
  • Serve on toast, salad greens or with crackers.

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