For a lively lunchtime Sardine salad, use oily sardines and skip the mayonnaise. Flavorful canned sardine oil is emulsified with lemon juice and mustard for a creamy, mayonnaise-like salad. will have a more intense and pronounced flavor.
Add hot, crunchy fresh pops of capers, cucumbers, pickled peppers, and herbs to a tuna or whitefish salad and serve this sardine salad over vegetables, on a bagel or English he muffin, or toast. Eat between slices.
Enjoy all the heart-healthy, omega-3-rich benefits of wild sardines in this easy sardine salad. You’ll love the flavor and texture of this sardine salad, loaded with mustard, capers, lemon, and fresh, crunchy veggies. It goes great with crackers, lettuce, and sandwiches!
Two words he would have said were “yuk” a year ago.
But when she turned 38, she decided to put on big girl pants and love sardines. All are derived from personal health experiments. I’m curious about my omega-3 to omega-6 fatty acid ratio and eating fatty fish like wild salmon, sardines, mackerel, herring, and anchovies helps me get into the “good” zone. decided to see if 4 times a week.
That’s exactly what I did. Ultimately, diet alone wouldn’t get me where I wanted to be on this metric. So I finally decided to add a quality fish oil supplement to my routine. The experiment wasn’t a complete failure, but in the process, I proudly went from “Wow!” to “Hmm!” when it came to sardines.
This sardine salad recipe is the result of a lot of experimentation to achieve the most delicious omega-3-rich lunch possible. It’s the perfect balance of tangy flavor and generous texture to distract from the fact that it’s sardines.
What kind of Canned Sardines Should I Use?
When choosing canned sardines (as our friends across the sea call them canned sardines), it’s important to choose wild-caught and sustainable brands. It is important. It must also be packed in 100% olive oil. Even better with extra virgin olive oil. Drain most of the sardines for the salad before mashing them up, but the polyphenol-rich olive oil is just another health boost to this recipe.
Boneless, Skinless vs. Sardine Bones
Some prefer boneless and skinless sardines. However, the brand used for this recipe left the bones and skin intact.
You can choose whatever you like, but sardine bones are so small that you can actually eat them and they’re a great source of calcium!
In fact, sardines with bones contain up to four times more calcium than sardines without bones and skin.
It’s easy to mash with a fork when making a salad, so the sardine bones don’t stick to your mouth when you’re eating. Bone-in and skin-on sardines are completely edible.
How to Eat Sardine Salad?
As with tuna and salmon salads, sardine salad can be eaten in a variety of ways. Enjoy with crackers (either your favorite store brand or homemade almond paste crackers), wrap lettuce in fresh bib lettuce leaves, or make a sardine salad sandwich with your favorite toasted bread. Please enjoy.
It’s also great for a bowl of veggies with your favorite dressing. My Creamy Garlic Herb Tahini Dressing is a favorite combination.
Sardine Salad Recipe
Using simple, healthy ingredients and topped with a light homemade Dijon dressing, this Mediterranean white bean, and sardine salad is easy and delicious in 15 minutes! Please enjoy.
- 2 1/4 tablespoons finely chopped red onion or shallot
- 1 teaspoon grated lemon zest and 3 tablespoons lemon juice (about 1 large lemon)
- 2 canned sardines wrapped in olive oil (about 4 ounces each)
- 1 tablespoon of Dijon mustard
- 1 large celery stalk, finely chopped
- 2 tablespoons capers or chopped pepperoncini or pickles (optional)
- ¼ cup dill or parsley leaves and soft stalks (optional), chopped
- black pepper
- kosher salt
- Stir red onion, lemon zest, lemon juice, and a pinch of salt in a medium bowl. Set aside for 5 minutes to soften the onions
- Add the sardines and their oil along with the mustard. Mash the sardines with a fork and stir well until creamy. Add celery, some peppercorns, capers or herbs, or a combination if using. mix
- Season with salt, pepper, and lemon juice. (Sardine salad can be refrigerated for 3 days.)
I prefer eggless avocado mayonnaise. Substitute with regular mayonnaise or your favorite mayonnaise. Alternatively, you can use plain Greek yogurt if you prefer.
What Does Sardine Salad Taste Like?
Ok, you might still be squeamish when it comes to eating sardines…especially canned sardines.
When I first decided to make the sardine salad and started crumbling it in the bowl, I had to look away and hold my nose. The good news is that I have perfected the ingredients for this salad (if I say so) perfectly balancing the sometimes distinctly fishy sardine flavors.
First, there are a lot of finely chopped veggies for texture. I think the crunchiness of the vegetables is very important to forget the mushy texture of the sardines. Add to it all the tangy bright flavor ingredients.
A brine of capers and tangy sour lemon juice pulls the taste buds in one direction, while lemon zest and fresh parsley brighten things up. The avocado mayonnaise and mustard give the sardine salad a “deli-counter” texture, but with much more flavor than traditional mayonnaise.
The result is a bright, flavorful, and crunchy sardine salad that keeps skeptics away from eating mashed sardines!
Toasted bread, crackers, tortilla chips, and more. A wedge of fresh lemon or lime. hot sauce of your choice (optional)
To eat straight from the can, place fillets on crackers or crostini and add fresh lemon juice, finely chopped red onion, and freshly ground black pepper. Alternatively, use sardines in recipes where the flavor is less pronounced, such as pasta or fish cakes.
Sardines are small, fatty fish that are chock-full of important nutrients. Both fresh and canned sardines have health benefits, including helping fight inflammation and supporting heart, bone, and immune system health.
So now that you know this delicious and nutritious sardine salad recipe what’s stopping you to try them out?
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