Quick Cold Sardine Salad

14 15 591
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 2
Quick Cold Sardine Salad
Health Rating
A quick lunch salad option that's high in healthy fats and protein.


114 gm Sardine, canned in oil, drained (boneless + skinless)
1/2 cup slices Fennel (thinly sliced, or lettuce)
1/2 cup chopped Cucumber, peeled (small diced)
1/4 cup Red onion (small diced)
5 medium Green olives
1/2 cup cubes Avocado (diced)
1 pinch Salt (to taste)
1 dash Black pepper (to taste)
6 tbsp Extra virgin olive oil (for dill vinaigrette)
2 tbsp Apple cider vinegar (for dill vinaigrette)
1 tbsp Dill, fresh (for dill vinaigrette - finely minced)
1 pinch Salt (for dill vinaigrette - to taste)
1 dash Black pepper (for dill vinaigrette - to taste)
1 sprig(s) Dill, fresh (for garnish - chopped)


1. In a medium bowl add sardines and break them up a bit with a fork.


2. Add sliced fennel bulb or lettuce, diced cucumber, red onion, olives and avocado.


3. Prep the dressing by combining olive oil, vinegar, dill, salt and pepper into a container with a lid, shake well. Refrigerate unused portion. Add desired dressing amount to salad and toss to combine.


4. Garnish with fresh dill and serve. Enjoy!

Nutrition Facts

Per Portion

Calories 591
Calories from fat 495
Calories from saturated fat 68
Total Fat 55 g
Saturated Fat 7.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.1 g
Monounsaturated Fat 37 g
Cholesterol 81 mg
Sodium 615 mg
Potassium 611 mg
Total Carbohydrate 8.3 g
Dietary Fiber 4.4 g
Sugars 1.6 g
Protein 15.6 g

Dietary servings

Per Portion

Meat Alternative 0.8
Vegetables 1.8

Energy sources



Nutritional Highlights:


High in anti-inflammatory omega-3 fatty acids, calcium and protein and the perfect addition to salads.

Recipe from: