Sardine Salad Recipe
This Sardine Salad is a nutritious, protein-rich dish packed with Omega-3 fatty acids, healthy fats, and bold Mediterranean flavors. Made with canned sardines, crisp vegetables, fresh herbs, and a zesty dressing, it’s a quick and satisfying meal. Serve it on toasted bread, in lettuce wraps, or as a hearty salad bowl.
Prep & Cook Time
Total Time: ~15 minutes
Prep Time: 10 minutes
Cook Time: 5 minutes (if toasting bread or cooking fresh sardines)
Ingredients
For the Salad:
1 can (3.75-4.4 oz) sardines in olive oil or water, drained
1 cup mixed greens (arugula, spinach, or romaine)
½ cup cherry tomatoes, halved
¼ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup Kalamata olives, sliced
¼ cup fresh parsley or cilantro, chopped
½ small avocado, diced (optional)
¼ cup crumbled feta cheese (optional)
For the Dressing:
2 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
1 tsp Dijon mustard
½ tsp garlic powder or 1 minced garlic clove
½ tsp dried oregano
¼ tsp salt
¼ tsp black pepper
½ tsp honey (optional)
Instructions
Step 1: Prepare the Sardines
If using canned sardines, drain and gently break them into bite-sized pieces. Remove any bones if desired (they are edible and nutritious).
If using fresh sardines, grill or pan-sear them for 2-3 minutes per side with a bit of olive oil and lemon juice.
Step 2: Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, pepper, and honey. Set aside.
Step 3: Assemble the Salad
1. In a large bowl, add mixed greens as the base.
2. Top with cherry tomatoes, cucumber, red onion, olives, and parsley.
3. Gently add the sardines and avocado (if using).
4. Drizzle with dressing and toss lightly to coat evenly.
5. Sprinkle with feta cheese if desired.
Step 4: Serve & Enjoy
Serve immediately on its own, with toasted whole-grain bread, or in lettuce wraps.
Notes & Tips
For extra crunch: Add chopped nuts (almonds, walnuts) or toasted sunflower seeds.
Make it spicy: Sprinkle red pepper flakes or add a dash of hot sauce.
Protein swap: Use tuna, salmon, or mackerel instead of sardines.
Storage: Best enjoyed fresh, but leftovers can be refrigerated for up to 2 days (without avocado).
For a creamier texture: Mash sardines with a little Greek yogurt or mayo before mixing them in.
Frequently Asked Questions
1. Can I use fresh sardines?
Yes! Grill, bake, or pan-sear them before adding them to the salad.
2. How do I reduce the strong sardine taste?
Soak canned sardines in lemon juice for a few minutes before using them.
3. Can I meal prep this salad?
Yes, but store the dressing separately and add avocado just before serving.
4. Is this salad low-carb?
Yes! It’s naturally low in carbs and high in healthy fats and protein.
Nutritional Information
Calories: 350
Protein: 25g
Carbs: 12g
Fat: 25g
Fiber: 4g
Sugar: 3g
This Sardine Salad is a deliciously simple, nutrient-packed dish that’s easy to make and full of fresh Mediterranean flavors. Enjoy it as a healthy lunch or light dinner!