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Salad Recipes: Sardine Salads with Veggies

Updated on May 5, 2013

Eat sardines tonite

The lonely sardine  flavors up a salad and adds lots of vitamins, minerals and omega 3 oils.
The lonely sardine flavors up a salad and adds lots of vitamins, minerals and omega 3 oils.

Salad Recipes: Cook with Sardines

There are many easy recipes for sardines with a variety of vegetables. A sardine salad is a great way to experiment with sardines for the first time. Keep a can or two in the pantry when you need a quick and very healthful meal. Sardines are full of vitamins, minerals and of course Omega 3. The sardines are easy to fix, very nutritious and tasty. Try using these little fish in different dishes which call for fish. You may be surprised at how tasty they are.

Olives perk up the sardine salad

Olives add a lot of taste to the salad.
Olives add a lot of taste to the salad.
Romaine is a healthy dark green and makes a nice addition to all salads.
Romaine is a healthy dark green and makes a nice addition to all salads.

Some of the Ingredients for Sardine Salad

Lawry's salt adds a tasty touch
Lawry's salt adds a tasty touch
Peppers are a tasty addition
Peppers are a tasty addition
Add any vegetables you want
Add any vegetables you want
Add Fresh Oregano
Add Fresh Oregano
Grated cheese
Grated cheese
Add some cucumbers
Add some cucumbers

Ingredients

  • Three cans Small sardines packed in water
  • Two Chopped cucumbers
  • Two medium Chopped tomatoes
  • One-half can Small black olives
  • One large Red pepper -chopped
  • One Large Head Romaine lettuce
  • One Cup Chopped raw spinach
  • One-half cup Chopped walnuts
  • One cup Crumbled blue cheese
  • One-half cup Olive oil
  • One-quarter cup Lemon juice
  • One-quarter cup Water
  • One Tablespoon Garlic powder, Oregano, Basil, Chile powder
  • Salt and pepper to taste

Cook Time

Prep time: 45 min
Ready in: 45 min
Yields: Serves six people luncheon size portion

Instructions

  1. Remove sardines from the can and drain the water. Set aside.
  2. Wash the romaine lettuce and allow to dry.
  3. Tear the romaine in small pieces and put in a large bowl. Add all the vegetables including the spinach.
  4. Toss the salad and add the walnuts, olives and 1/4 cup of blue cheese
  5. Mix the olive oil, water, lemon juice and spices in a sealed jar and shake briskly.
  6. Mix the salad dressing into the vegetable mixture and stir until everything is blended.
  7. Lay the sardines on top of the salad and add a squeeze of lemon over the sardines. Sprinkle 1/4 cup of blue cheese over the salad.

Healthy sardine salad

5 stars from 2 ratings of Sardine salad

Serving Suggestions for Sardines

Serve the salad family style. Sourdough bread dipped in olive oil and garlic makes a nice addition. for one of many easy recipes for sardines.

Comments

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    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Thanks Rajan: We try to eat these little fish often..Very full of omega 3 etc. They are inexpensive and make a good lunch. Thanks for votes and shares.

    • rajan jolly profile image

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      This is interesting! With all those vegetables and spices, I bet the sardines are tasty and exceedingly healthy as well. Gave 5 stars, voted up and shared.

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Thank you Rolly: I always enjoy a visit from you and your lovely comments.

    • Rolly A Chabot profile image

      Rolly A Chabot 5 years ago from Alberta Canada

      Hi Carol... oh I do love sardines. The problem is they do not taste anything like they did years ago. I took some a few weeks ago and did something far different. I run them through my smoker... lol... maybe a little unethical but I like to call them poor mans salmon... they were great.

      Thanks for the ideas here... another I will be needing to try. Keep this up and you will be keeping me in the kitchen all the time.

      Hugs and Blessings

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Peggy W...Thanks for stopping by. Sardines have been given a bad rap. They are actually very good and extremely healthy loaded with calcium. Hope you like the salad.

    • Peggy W profile image

      Peggy Woods 5 years ago from Houston, Texas

      Hi Carol,

      Gave this a 5 star rating and voted up and useful. I would never have thought to use canned sardines in this way but it sounds delicious. Will be giving it a try. I have all the ingredients in the house with the exception of the cucumbers. Thanks for your recipe.

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Thanks for stopping by, it is much appreciated.

    • Just Ask Susan profile image

      Susan Zutautas 5 years ago from Ontario, Canada

      I know my husband would love this salad being that it's a sardine salad. I would never have thought to make a salad with sardines in it myself but will try your recipe.

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