Lunch and Dinner

I’m Obsessed With A Sardine Salad. No, Really.

Sardine salad with feta and avocado

The word “sardine” by itself is enough to put most people off. Pair “sardine” with “salad” and I know half of you are about to X out of this post. Wait! Give me a chance to tell you why you might want to start eating this surprisingly delicious salad. Hear me out.

I love sardines but I never quite know what to prepare them with. I actually got the inspiration for this salad from a fitness book. I’m a big fan on the Ben Greenfield Fitness Podcast, and one day decided to buy his book Get-Fit Guy’s Guide to Achieving Your Ideal Body (my Amazon affiliate link). While his podcasts and blog are AMAZING and he’s just a fountain of knowledge, I didn’t get too much out of this particular book. For one thing, I could never quite decide which body type I have, which is kind of a pre-requisite to achieving your ideal body. But the bigger problem is I looked at the workout plans and decided I would completely disregard them and keep doing what I’m doing. So, yeah. I did get one important thing out of this book: my new favorite salad. He talks about making a salad with greens, veggies, sardines, avocado, and feta. And that’s what I did.

Sardines are like the win-win-win fish for me. They’re low in mercury, high in omega-3 fatty acids (as well as iron, calcium, and potassium), inexpensive, and sustainably-fished. Though fresh sardines taste better, canned sardines are good too. They’re really easy to find and not too high in sodium for a canned food. I suggest opting for sardines with bones rather than the skinless boneless type. The bones are soft enough to eat and you get more calcium that way. Aside from the sardines, this salad has so many nutrients and healthy fats, it’s almost obnoxious. But believe it or not, it tastes kinda awesome! All the ingredients come together really well creating a refreshing Mediterranean-flavored salad. OK, not sure if avocado is Mediterranean but, hey. You can never get enough avocado. The best part of this salad is that it’s stupid easy to make and takes like five minutes. It’s my new fast food.

Mediterranean sardine salad

Mediterranean Sardine Salad With Avocado
Makes 1 serving

1 can of sardines packed in olive oil (preferably including bones)
1/2 tablespoon balsamic vinegar
1 large handful spinach
1 tomato, sliced into 8 wedges
1/4 small red onion, thinly sliced
1 oz feta cheese, crumbled
1/2 ripe avocado, cut into cubed and scooped out of its skin
Squeeze of lemon juice (optional)

Open the can of sardines and pour one tablespoon of the olive oil in the can into a bowl. Slowly add the balsamic vinegar as you whisk furiously with a fork until you have an emulsified vinaigrette. Add the spinach, tomato, and red onion to the bowl and toss until the vinaigrette is evenly distributed. Roughly cut the sardines into big chunks in the can. Top your salad with the half the sardines (or all of them if you’re hungry), feta, avocado cubes, and a squeeze of lemon juice. Prepare to feel awesome.

Sardine Salad


13 thoughts on “I’m Obsessed With A Sardine Salad. No, Really.

  1. This salad looks amazing! I’m a huge fan of sardine salads myself, usually just tossing sardines over baby romaine or kale w/ some olives, sun-dried tomatoes, and a lemon vinaigrette. They’re so underrated!

    • Hi, Diana! I’m glad I’m not the only one. Mmmm yeah, so good with olives and sun-dried tomatoes. I do that too when I don’t have tomatoes or avocados.

  2. Will Thomas says:

    I recently discovered the delights of sardines but have been eating them on toast or out of the tin! Tried this today and loved it, just gone to Waitrose to stock up on all of the ingredients

  3. Caz Smalley says:

    I’ve just had sardine salad for lunch – it’s one my favourites! Didn’t put avocado or feta in, but I added a few other salad items like rocket, beetroot, spring onions, celery and gherkins as well as tomatoes and spinach and a nice sprinkle of lemon juice and black pepper. Delicious! I’ll try some feta and avocado next time for sure!

  4. This salad was really good. I normally hate eating salad because, for me, it’s like a baby eating spaghetti, it’s just messy everywhere. I can do this though.

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