© 2020 by Danielle Zipp, BSc, RHN

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Best Ever Sardine Salad


I thought sardines would be just another healthy yuck food - something I ate only because I knew it was good for me. But that is SO not the case! If you like tuna, give sardines a try. Seriously.

Sardines are full of all sorts of nutrients. Check out these health benefits:

  • Anti-inflamatory omega 3 fatty acids (1 can contains at least 2x the average omega 3 supplement). Omega 3's are great for beautiful healthy skin and hair.

  • Rich in B12, selenium, vitamin D, and calcium (hello healthy bones!).

  • Full of beneficial minerals like iron, zinc and magnesium.

  • Loaded with protein! 20+ grams of protein per can.

  • Low in mercury and other pollutants that can be common in other canned fish.

Personal antidote: I had pimply, rough bumps on the back of my upper arms (know as Keratosis Pilaris) for what felt like years. Don't know why they appeared in the first place but nothing I tried topically made any difference. I ate sardines for dinner 3 times in one week (not on purpose, that's just what happened), the bumps vanished and haven't come back since! I continue to enjoy sardines 3-4 times a month as a quick lunch on the weekends or as a lazy weeknight dinner.


When selecting sardines, look for these claims on the label:

  • Wild caught

  • A sustainable fishing cirtification

  • Packed in water or olive oil

  • No added ingredients (other than salt)

  • Bonus points for BPA free can

Brands I trust include Wild Planet, Season brand, and Raincoast brand.

This recipe for my Best Ever Sardine Salad is adapted from a tuna salad recipe! Sardines are quite mild in flavour, very similar to tuna but a little more fatty and have a slightly stronger "fishy" smell. Once you get comfy taking them out of the can (it can be a tad messy), its not big deal.

This recipe features a fresh punch of dill, zing from mustard, and added crunch from dill pickles and onions. I know you'll love this recipe - enjoy!

Best Ever Sardine Salad

Serves 1


1 can sardines, drained, spines removed (see note below for easy spine removal) 2 tbsp. Avocado oil mayo (homemade or store bought) 1 dill pickle, diced 1 tbsp. Red onion, diced small 1 tbsp. Fresh or dried dill 1 tsp. Yellow mustard Salt, pepper, and garlic powder, to taste

Directions:

  1. Mash all ingredients together in a bowl. Adjust seasoning to suit your liking.

  2. Serve on top of salad greens with your favourite salad toppings or eat right from the bowl with grain-free crackers or cucumber slices.


In my bowl: salad greens, tomato, cucumber, bell peppers, green onions, white sweet potato "croutons" (roasted white sweet potato cubes with avocado oil, salt, garlic powder and garlic flakes, and dried chives), avocado, and Simple Mills grain-free crackers.


Easy spine removal: open the can of sardines and remove 1 piece of fish. Use your fingers to gently separate the sardine length-wise into 2 halves. You'll see the spine on one side of the fillet. Pinch the spine at either end and gently lift and pull along the length of the fillet. Spine should remove in one smooth piece. Discard into your kitchen scrap bin. Repeat with all remaining sardines in the can.


Love this recipe? Want to see more like this? Head on over to my Instagram page, leave me a comment and let me know your thoughts! When you make this recipe, be sure to tag me @eat.nourish.love so I can see your creations!

-Danielle