Sardine Salad

This Sardine Salad is one of the best ways to enjoy canned sardines which you can keep as a pantry staple.

Featured Ingredients

Canned sardines are a convenient, inexpensive, and sustainable nutrient-dense seafood option delivering at least 10% or more of the daily value of 25 different nutrients including vitamins, minerals, functional fats, and protein. They are one of the top non-dairy food sources of calcium, in addition to being one of the few dietary sources of vitamin D in our modern food supply.

Arugula (aka rocket) is a super nutrient-dense food rich in phytonutrients (especially glucosinolates and carotenoids), vitamin K, and folate. Glucosinolates are sulfur-containing compounds that break down into bioactive isothiocyanates and indoles – compounds that are absolute rock stars as far as human health is concerned!

Olive oil is consistently linked with health benefits, including reducing cardiovascular disease risk (both heart disease and stroke), Alzheimer’s risk, and cancer risk, improving blood sugar regulation and insulin sensitivity, reducing likelihood of weight gain (and maybe even aid in weight loss), reducing joint pain and swelling in rheumatoid arthritis, and generally reduce markers of inflammation.

Canned Sardine Nutrients

Arugula Nutrients

Extra-Virgin Olive Oil Nutrients

Sardine Salad

Nutrivore Score: 575

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 397kcal

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Ingredients

• 2 tablespoons olive oil
• 1 teaspoons lemon zest
• 2 tablespoons lemon juice (from one lemon)
• 1 tablespoon capers
• 2 tablespoons parsley fresh and chopped
• 1 tablespoon tarragon fresh and chopped
• 2 stalks celery finely diced
• 8 ounces sardines (canned, drained)
• 6 cups arugula or mustard greens
• cracked pepper to taste

Instructions

• In a bowl, mix together the olive oil, lemon zest, lemon juice, capers, parsley, tarragon, and celery.
• Toss the sardines with the dressing. Place the arugula on two serving plates and pour sardine mixture over top. Season with cracked pepper, to taste.

Nutrition

Nutrition Facts

Sardine Salad

Amount per Serving

Calories

397

% Daily Value*

Fat

 

28

g

43

%

Saturated Fat

 

4

g

25

%

Polyunsaturated Fat

 

8

g

Monounsaturated Fat

 

15

g

Cholesterol

 

161

mg

54

%

Sodium

 

512

mg

22

%

Potassium

 

922

mg

26

%

Carbohydrates

 

7

g

2

%

Fiber

 

2

g

8

%

Sugar

 

2

g

2

%

Protein

 

31

g

62

%

Vitamin A

 

2217

IU

44

%

Vitamin C

 

25

mg

30

%

Calcium

 

595

mg

60

%

Iron

 

6

mg

33

%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

If you want to substitute dried herbs for fresh in the dressing, use one teaspoon dried herbs for each tablespoon fresh.