Make Sardine Salad When You’re Short on Time and Want a Feel-Good Savory Meal: Easy 5-Minute Recipe
Sardine salad is packed with flavor and nutrients including protein and omega-3 fatty acids
When thinking of ingredients to add to a salad, sardines may be last on that list — but you shouldn’t rule them. This tinned fish helps boost the protein in your salad, so you’ll feel fuller after enjoying it. Plus, the fishy flavor is mild compared to tuna and won’t overpower the other salad ingredients. It’s worth buying a few extra cans of sardines during your next grocery store run so they’re ready to dress up a simple salad. Read on for pointers on making a sardine salad that’s a quick, nutritious and budget-friendly meal option!
The ingredients in a sardine salad
A sardine salad consists of the tinned fish and any combination of salad greens, vegetables and vinaigrette. The sardines can be left whole or broken into bite-sized chunks. While adding this fish to salad may sound odd, it makes the dish more hearty. This is thanks to the protein in sardines as a single fillet can contain almost three grams of the essential nutrient. Moreover, sardines infuse the dish with a subtle salty and fishy taste — which complements a zesty vinaigrette or peppery watercress salad base.
Are sardines better in water or olive oil?
It’s completely up to you the type of sardines you use for the salad. But, sardines packed in oil, such as Season’s Sardines in Olive Oil, are richer and more flavorful than tinned fish in water. Also, the oil provides the fish with more omega-3 fatty acids that aid in lowering chronic disease risk, inflammation and obesity. You can also use some of the oil from the can to dress the salad, in addition to your desired vinaigrette. (Read our stories on sardines being good for weight loss and how much omega-3 fatty acids you need per day.)
How many times a week is it safe to eat sardines?
While sardines boast a variety of health benefits, you should avoid eating them too often. The reason: Registered dietitian and author Lauren Manaker MS, RDN, LD, tells Eating Well that “eating them frequently — as in more than four times a week — may be a concern, since you could potentially be exposed to too much [mercury].” The FDA recommends most Americans consume at least eight ounces of seafood each week, particularly from various low-mercury options. The bottom line: Sardines, whether in a salad or another dish, are delicious as part of a balanced diet.
An easy recipe idea for sardine salad
You can add a few sardines into your favorite salad, or try this tasty idea from Kathryn Cornwell. It uses a medley of ingredients like carrots, scallions and watercress to create a fresh and vibrant toss. There aren’t any precise measurements for this salad, so feel free to add more or less of the ingredients showcased in her video. Also, incorporate other ingredients such as bell peppers, olives, fresh herbs or sliced red onion.
Sardine Salad
Ingredients:
- Chopped romaine lettuce, washed and dried
- Watercress, washed and dried
- Shredded carrots
- Chopped scallions
- Chopped cucumber
- Sliced gherkin (a type of small pickle)
- Diced tomatoes
- 5 to 6 boneless sardines, plus oil from the can
- Vinaigrette or dressing of choice
Directions:
- Yield: 1 serving
- Place ingredients, minus vinaigrette or dressing and sardine oil, into serving bowl.
- Drizzle mixture with some oil from can and desired amount of vinaigrette. Mix or toss until ingredients are thoroughly combined. Enjoy!
For more speedy salad recipes, try these yummy options below!
These Summer Salads Are Anything But Boring — 12 Fresh and Flavor-Packed Recipes
Conversation
All comments are subject to our Community Guidelines. First For Women does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
