Sardine Salad

This sardine salad is not only full of color but has a deliciously fresh twist of citrus and fresh herbs flavor that will make you reconsider eating more of it. This juicy and tasty salad is perfect for a healthy quick and easy protein rich meal.

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Nutritious and Delicious

When I was pregnant, I had to find several ways to make healthy high protein quick and easy meals with the right ingredients for a burst of flavor but also super nutritious for me and my growing baby. I used to not eat sardines because of the taste and the smell. I decided to give it twist to enhance the flavor profile in my mouth and give me that satisfaction. It has been a hit and a go to in my house. It is safe to say that my mother did not enjoy sardines but request this specific salad often! It's a win win if you ask me because it's super simple to make and nutritious.

Sardines are high in Omega-3 fatty acids, vitamin B12, vitamin D, vitamin E, selenium and other minerals like magnesium, potassium and zinc. Essential long-chained fatty acids like EPA and DHA are important for brain, cardiovascular health and have potent anti-inflammatory properties for optimal function. I prefer sardines over tuna because it is lower in mercury. An easy way to remember is the bigger the fish, the more mercury it contains. Sardines are smaller compared to tuna.

Sardine Salad Ingredients

  • Sardines: The star of the recipe. You can get canned sardines with or without the bones. I like the ones with olive oil and yes you can eat sardines with the bones for the extra calcium.
  • Lemons: lots of lemon. Go for the bigger ones
  • Cherry Tomatoes: some cherry tomatoes are more flavorful than others but I like to add color to my salads so I go for the color variety.
  • Jalapeños: always read the ingredients if you get the nacho sliced canned jalapeños as some may contain inflammatory seed oils. The ones I used for this recipe are mild and not spicy for everyone to enjoy but you can choose fresh jalapeño if you want to add a little fire kick to it
  • Extra Virgin Olive Oil: or EVOO is a classic for any salad
  • Cilantro: I have done with recipe with parsley and cilantro. You can choose both, one or the other.
  • Cucumber: I like the English cucumber for a crisp bite but you can use any
  • Butter: preferably opt for grass-fed butter. The butter is a great healthy fat that I melt and combine with the seasonings to give that aroma plus the taste of fresh and dried herbs
  • Garlic: I used 3 finely chopped garlic cloves. Tip: allow it to sit aside for about 10-15 min after chopping to allow the allicin medicinal component to activate. It has more health benefits!
  • Fresh Rosemary: fresh herbs is best but I also used dry herbs.
  • Other: salt, pepper, and this is optional but I used dry "garlic and herb" seasoning

How To Make Sardine Salad

After you sliced and diced all of the ingredients, add the sardines, squeezed lemon juice, sliced cherry tomatoes, jalapeños, EVOO, chopped cilantro and diced cucumbers to a mixing bowl. On low-heat using a small pan, melt the butter, finely chopped rosemary, dry seasoning, salt, garlic and pepper. Stir until the butter has melted then turn off the heat. This step compliments the aroma and flavors together. Add and combine this buttery mixture to the salad. Serve with some Siete chips.

Sardine Recipe

Karla Sanchez

Ingredients  

  • 6 cans sardines in olive oil
  • 6 lemons
  • 15 cherry tomatoes
  • 2-3 tbsp nacho sliced jalapeños
  • 1 tbsp extra virgin olive oil
  • 1/4 bunch cilantro
  • 1 cucumber
  • 2 tbsp butter grass-fed preferred
  • 3 cloves garlic
  • 2 inch rosemary sprig
  • 1/2 tsp salt unrefined salt preferred
  • 1/4 tsp pepper
  • 1/2 tsp garlic and herb seasoning optional

Instructions 

  • Add the sardines, squeezed lemon juice, sliced cherry tomatoes, jalapeños, EVOO, chopped cilantro and diced cucumbers to a mixing bowl.
  • Using low-heat on a small pan add the butter, chopped rosemary, dry seasoning, salt, garlic and pepper. Stir until the butter has melted then turn off the heat.
  • Combine this butter mixture to the mixing bowl with all the ingredients.
  • Enjoy with some chips!
Keyword fresh salad, healthy salads, sardine salad

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