Quick Cold Sardine Salad

14 15 584
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 2
Quick Cold Sardine Salad
Health Highlights
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!


Nutritional Highlights:


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

Nutrition Facts

Per Portion

Calories 584
Calories from fat 498
Calories from saturated fat 69
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 502 mg
Potassium 633 mg
Total Carbohydrate 8.3 g
Dietary Fiber 4.5 g
Sugars 2.3 g
Protein 15.6 g

Dietary servings

Per Portion

Meat Alternative 0.8
Vegetables 1.8

Energy sources


Meal Type(s)