Sardines are exceptional little fish, and this recipe for sardine salad may soon take the place of salmon or tuna salad on your lunch plate. Sardines are one of the safest fish to eat, because they are unlikely to be contaminated with heavy metals. They are abundantly available, and an incredible source of nutrients. Sardines are a concentrated source of both vitamin B12 and the anti-inflammatory omega-3 fatty acids EPA and DHA. They are rich in phosphorus and vitamin D, both of which are key nutrients for bone health.
Sardines make a great snack and can be served in a myriad of ways (see notes below).
This simple sardine salad makes great sandwiches and wraps, or can be served on a salad platter or thin crisp rye crackers.
Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients:
- 2 4-ounce cans of boneless, skinless sardines packed in water or olive oil*
- 2 scallions, chopped fine
- ½ small sweet red pepper, chopped
- ¼ cup chopped black olives
- 2 tablespoons chopped Italian parsley
- 2-3 tablespoons good quality mayonnaise
- Juice of ¼ lemon
- Freshly ground pepper
- Mesclun lettuce or baby arugula
Preparation:
Drain the sardines thoroughly and place them in a small mixing bowl along with the scallions, sweet pepper, olives, parsley, 2 tablespoons of the mayonnaise and lemon. Mix together very gently. If the salad seems too dry add the other tablespoon of mayonnaise. Season the salad with a few grindings of pepper. Prepare sandwiches or wraps with the salad and greens or serve it perched atop the lettuce with rye crisps on the side.
Makes 3-4 servings
*If you buy sardines in oil, make sure they are packed in olive oil. Drain thoroughly and use less mayonnaise. The Portuguese company Bela harvests sustainably grown, superior sardines, and make a boneless, skinless, lightly smoked variety that is delicious. They also have sardines packed in lemon olive oil, tomato sauce, and cayenne-scented olive oil. Vital Choice is another excellent company with similar options.
Notes: Sardines make an excellent sustainable snack, with 2 ounces of oil packed sardines providing 13 grams of protein and 110 calories. You can eat them as is out of the can, or spritz them with lemon. Eat them with crackers, on their own, in a sandwich (one of our favorites is on very thin black bread with shaved cucumbers and dill). Toss them with shaved onion, chopped tomato and fennel –with or without green or black olives- and sprinkle with fresh herbs (basil, dill, cilantro and oregano are all great). They are great with pasta, too. Sauté some garlic in olive oil, add chopped tomato, some arugula and a bit of hot pepper and toss in sardines, chopped parsley or other fresh herbs and spaghettini or linguine.
Copyright 2012 by Jen Hoy
Makes 3-4 servings
*If you buy sardines in oil, make sure they are packed in olive oil. Drain thoroughly and use less mayonnaise. The Portuguese company Bela harvests sustainably grown, superior sardines, and make a boneless, skinless, lightly smoked variety that is delicious. They also have sardines packed in lemon olive oil, tomato sauce, and cayenne-scented olive oil. Vital Choice is another excellent company with similar options.
Notes: Sardines make an excellent sustainable snack, with 2 ounces of oil packed sardines providing 13 grams of protein and 110 calories. You can eat them as is out of the can, or spritz them with lemon. Eat them with crackers, on their own, in a sandwich (one of our favorites is on very thin black bread with shaved cucumbers and dill). Toss them with shaved onion, chopped tomato and fennel –with or without green or black olives- and sprinkle with fresh herbs (basil, dill, cilantro and oregano are all great). They are great with pasta, too. Sauté some garlic in olive oil, add chopped tomato, some arugula and a bit of hot pepper and toss in sardines, chopped parsley or other fresh herbs and spaghettini or linguine.
Copyright 2012 by Jen Hoy
