Tuesday, May 03, 2011

Springtime Sardine Salad

Sardines are an often over-looked food that are rich in Omega 3 fatty acids.  And they are a good source of Vitamin D, calcium, Vitamin B12, and protein.

I didn't discover them until a few months ago when I was looking for some alternate protein sources to make meals in the galley for our sailboat.  I decided to give them a try and now my favorites are the Brunswick sardines packed in mustard sauce.  They have a mild flavor and are not fishy.

When I open the can, I take the fish out of it and leave most of the sauce behind... just enough of it remains on the fish to give it a nice flavor.  This mixture of sardines and veggies can be served on toast if you prefer, but tonight we are having it on a bed of spinach leaves and cooked farro.

Springtime Sardine Salad
Makes 2 servings
  • 1 can sardines in mustard sauce
  • 2 Tbs fat free Miracle Whip
  • 1 medium tomato, chopped
  • 1/2 cup chopped carrot
  • 1/4 cup chopped onion
  • 1/4 cup slivered cucumber
  • 1/2 small bell pepper, chopped
  • salt and pepper to taste

  1.  Remove the sardines from the can, leaving most of the sauce behind, and place in a medium sized bowl.  Break them up with a fork, and blend in all the bones and skin.
  2. Add the fat free Miracle Whip and mix till moistened.
  3. Add the onion, carrot, bell pepper, and cucumber and stir well.
  4. Gently fold in the tomato.
  5. Season with salt and pepper.
  6. Serve on toasted bread or on your choice of grains/greens.

Per serving, not including bread or grains/greens.
Weight Watchers P+ = 3.
Calories 129; Protein 10g; Carbohydrate 14g; Fat 4g; Fibre 3g

You could also use a can of sardines in Spring water, and just add some mustard to the Miracle Whip.

After the fish have been removed from the can

Just before the tomato is folded into the mixture


  1. ahhhh! I was so scared to read this because of the sardines! hahah! but the pic does not look too bad :)

  2. I know. I was afraid of them at first too! :)

  3. I love sardines but usually just eat them right out of the can. It's nice to see an actual recipe!


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