Sardine Salad Recipe

So, let’s talk about one of the most underrated pantry staples: sardines. I know, I know. Sardines don’t always get the love they deserve. But hear me out, because today we’re diving into a ridiculously simple, flavorful sardine salad that will convert even the biggest skeptic. This salad is bright, zesty, full of texture, and comes together in less time than it takes to order takeout for lunch.

This simple, high-protein, easy sardine salad has been my hyperfixation for lunch for the past couple of weeks.

You don’t have to be a “fish person” to love this. Sardines are packed with omega-3s, loaded with protein, and, honestly, they’re WAY tastier than people give them credit for.

This simple, high-protein, easy sardine salad has been my hyperfixation for lunch for the past couple of weeks.

One of the frustrating things for me about making a healthy lunch is always the protein. If I don’t have leftovers or didn’t meal prep shredded chicken, I’m at a loss. Also, lunch is the one meal I have the least amount of time for. It can’t be fussy and needs to use the least amount of brain power and dishes as possible.

Enter a tin of sardines. Already cooked? check. Healthy? check. High protein? check. Easy? check check check.

Why sardines?

The Health Benefits of Sardines: A Nutrient Powerhouse in a Tiny Fish

Sardines may be small, but they pack a big punch when it comes to nutrition! These little fish are one of the most nutrient-dense foods you can add to your diet. Here’s a quick look at why sardines deserve a spot on your plate.

1. Rich in Omega-3 Fatty Acids. Sardines are loaded with omega-3 fatty acids, which are essential for heart health. These healthy fats help reduce inflammation, lower cholesterol levels, and support brain function. A regular serving of sardines can help keep your heart in tip-top shape!

2. High in Protein. These tiny fish are a great source of high-quality protein, which is vital for building and repairing muscles, producing enzymes, and supporting overall growth. Plus, protein-rich foods like sardines help keep you feeling full and satisfied.

3. Packed with Vitamins and Minerals. Sardines are a powerhouse of vitamins and minerals, including:

• Vitamin D: Supports bone health and boosts immune function.
• Vitamin B12: Important for energy production and nervous system health.
• Calcium: Essential for strong bones and teeth.
• Iron: Aids in oxygen transport and prevents anemia.

4. Low in Mercury Unlike larger fish, sardines have a lower mercury content, making them a safer choice for regular consumption. You can enjoy the benefits of seafood without the worry of harmful heavy metals.

5. Supports Bone Health Thanks to their high calcium and vitamin D content, sardines are excellent for maintaining strong bones. They also provide phosphorus, which works alongside calcium to keep bones dense and healthy.

Sardines are a simple and delicious way to boost your nutrition. Whether you enjoy them grilled, in salads, or straight from the can, these little fish are a big win for your health. So, next time you’re looking for a tasty, nutrient-packed snack, reach for sardines!

Ingredients & Subsitutions

• Tin of sardines – My favorite brand is Season Sardines because they are packed in olive oil , I buy them at Costco for the best deal, but you can also snag them on Amazon here!
• Cherry tomatoes – I prefer the sweet punch of cherry tomatoes for this particular recipe
• Cucumbers (I love English cucumbers! Fun fact, they’re easier to digest and I personally think they taste best!)
• Green onions (could also sub with any herb, basil or parsley would be great here!)
• Salt and pepper
• Chili onion crunch oil (I love Trader Joes version of this, it has simple ingredients and tastes amazing) you only need a little to pack a good punch in this sardine salad!

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