MUSTARD SARDINES SALAD

Enjoy all the benefits of heart-healthy, omega-3 packed wild sardines in this simple sardine salad. With mustard, capers, lemon and lots of fresh crunchy vegetables, you’ll love the flavor and texture of this sardine salad. It’s perfect for enjoying with crackers, on top of salad greens or, in a sandwich!
This sardine salad recipe is the result of a lot experimentation to get the best tasting omega-3 rich lunch possible. It’s the perfect balance of tangy, bright flavors and lots of texture to distract you from the fact that it’s, well…sardines.

           When choosing canned sardines (or tinned sardines as our friends across the ocean call them), it’s important to select wild caught and sustainable brands. They should be packed in 100% olive oil as well. Extra virgin olive oil is even better if you can find it. You’ll drain most of this off before mashing the sardines to make the salad but the polyphenol rich olive oil is just another health boost in this recipe.

           I prefer avocado mayonnaise made without egg. Substitute regular mayo or any mayo of choice. Alternatively, you can also use plain Greek yogurt if preferred.

INGREDIENTS

    canned wild sardines packed in 100% olive oil
 capers
 red onion
 carrot
 celery
 parsley
 dijon mustard
 avocado mayo (or regular mayo)
 lemon juice
 lemon zest
 salt and pepper

INSTRUCTIONS

STEP 1
Place drained sardines in a large bowl and mash with a fork.
STEP 2
Add remaining ingredients to the bowl, stir until well combined.
STEP 3
Serve sardine salad with crackers, on bread as a sandwich, in Bibb lettuce as a wrap or on top of salad greens.

NUTRITION FACTS
Calories 396 Fat 27 Protein 21 Carbs 19 Fiber 5