Sardine Salad

ByMegan Chapman Wellness
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Sardine Salad! Yes, I said Sardine!!

Ask me a year ago if I’d eat sardines, and I’d have said a big hell no. That was until I found Fishwife. This isn’t a brand deal—I’ve never even spoken to their team. It was the branding that first caught my eye, which led me to try their canned sardines. And wow. They were incredible. So why not make a Sardine Salad?

I accidentally ordered two massive boxes of sardines on Amazon for a camping trip I never went on. Then, while following my candida diet, I discovered that sardines are a fantastic, non-toxic source of protein. So, here it is—my sardine recipe! With lemon, avocado, onion, cucumber, macadamia nuts, dill, fennel, and a little extra magic.

This recipe isn’t fishy at all—it’s an easy snack or a crowd-pleasing dip for parties!

Benefits of this recipe:

Rich in Omega-3 Fatty Acids: Sardines are a fantastic source of omega-3s, which support heart health, reduce inflammation, and contribute to brain function.

High in Protein: Sardines provide a high-quality source of protein, which is essential for muscle repair, growth, and overall bodily functions.

Packed with Vitamins and Minerals:

  • Vitamin D: Sardines are one of the best natural food sources of vitamin D, which supports bone health and the immune system.
  • B Vitamins: They are rich in B12, which supports energy production, brain health, and red blood cell formation.
  • Calcium: Due to their soft, edible bones, sardines are an excellent source of calcium, which is vital for bone strength and teeth health.

Supports Heart Health: The omega-3s in sardines are known to help lower cholesterol levels, reduce blood pressure, and improve overall cardiovascular health.

Bone Health: In addition to calcium, sardines are a great source of phosphorus, magnesium, and vitamin D—all of which contribute to stronger bones and better skeletal health.

Boosts Immune System: Sardines are rich in selenium, a trace mineral that plays a critical role in immune function and antioxidant activity.

Low in Mercury: Compared to larger fish, sardines are lower in mercury and other toxins, making them a safer choice for regular consumption.

Sardine Salad

A refreshing blend of chilled sardines, crisp greens, and bright citrus, this salad delivers bold Mediterranean flavor with every bite.
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Course Main Course, Salad, Snack
Cuisine Mediterranean
Servings 2

Ingredients
  

Salad

  • 1 4oz Sardines (i like fishwife)
  • 1/2 cup fennel bulb sliced
  • 1/2 cup cucumber diced
  • 1/4 cup red onion diced
  • 1 small avocado diced
  • Salt and pepper to taste
  • Combine with dressing (below)

Dressing

  • 4 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp dill
  • 3 tbsp lemon juice
  • Salt and pepper to taste

Instructions
 

  • Chop all the ingredients into small pieces
  • Mix olive oil, ACV, dill, lemon juice, s&p for the dressing
  • Combine all
  • Enjoy solo, with tortillas or chips 🙂
Keyword Salad, Sardine

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