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simple sardine salad

Simple Sardine Salad: A Quick, Healthy Twist on Tuna

A simple sardine salad that’s quick to make and packed with protein and fresh flavors.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cans Sardines drained
  • 1 cup Minced Veggies bell peppers, celery, or carrots
  • 1.5 tbsp Greek Yogurt can substitute with sour cream
  • 1 tbsp Mayo adjust to taste
  • 0.5 tbsp Mustard try Dijon for gourmet touch
  • 1.5 tbsp Capers can use chopped pickles
  • 0.25 tsp Smoked Paprika omit for milder twist
  • 0.125 tsp Kosher Salt to taste

Equipment

  • mixing bowl
  • fork
  • spatula

Method
 

Step-by-Step Instructions for Simple Sardine Salad
  1. Begin by draining the sardines thoroughly and transfer them into a mixing bowl, breaking them apart with a fork.
  2. Continue mashing the sardines with a fork for about 1 minute, aiming for a mix of smooth and chunky textures.
  3. Introduce the minced veggies, Greek yogurt, mayo, mustard, capers, and smoked paprika into the bowl.
  4. Carefully mix all ingredients together for about 2 minutes until evenly distributed.
  5. Taste the salad and sprinkle in kosher salt; adjust seasoning according to your preference.
  6. Serve immediately on a bed of greens, with crackers, or as a sandwich filling.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 8gProtein: 22gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 600mgPotassium: 300mgFiber: 2gSugar: 2gVitamin A: 500IUVitamin C: 30mgCalcium: 100mgIron: 2mg

Notes

This salad can be stored in an airtight container in the fridge for up to 2 days, or frozen for a month.

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