Sardine Salad Recipes

Sardine salad with strawberriesSardines are just about the greatest thing in the world to eat. Highly nutritious, loaded with good omega oils, environmentally friendly, and (most of all) simply delicious. And, of course, one of the easier ways to get a good filling of potassium.

For some reason, sardines get a bad rap in the US. But, then again, this is a country that worships Twinkies and Big Macs. They are fabulous either fresh or canned. It’s also worth remembering that smaller fish are not laden with the toxins and mercury that large fish (such as tuna) often carry. Nor are they endangered. There are plenty of sardines in the sea, and plenty more where they came from. They are a great source of iron, calcium, B vitamins and omega-3 oils – and are suggested by the American Heart Association as part of a healthy diet.

I make a variety of sardine salads, with many different dressings and accompaniments. Unfortunately, I’ve yet to take a great picture of one. Looking about, though, I found this recipe for sardine and strawberry salad. Strawberries are also high in potassium, so this is an especially good combo for Potassium Rich Foods. The recipe is from a lovely woman named Jo who had some good culinary sense that apparently came from being raised in Europe. And a nice little blog to help the rest of us out. With further ado, here is her sardine, pear and strawberry salad.

I tossed a few walnuts on there, but you can omit them if you like.
I also had a craving for some goat cheese so I tossed that on as well.
This particular salad was made with Matiz Gallego sardines from Spain, one can provided me with a little over 24 grams of protein. These are my personal favorites.
3 – 4 strawberries
1/4 to 1/2 pear
couple crumbles of goat cheese
a tiny drizzle of Jo’s Almond Butter Salad Dressing
salt & pepper to taste

While I often eat happily with a little seasoned olive oil and salt, the Almond Butter dressing here looks especially right for this fruity dish. You can find more about it, with this recipe, at her blog here.

I would use Asian pears over the heavier pears, such as Bartlett. They would bring a lighter taste, and a nice crunch to the dish. And, in my case, I can get them very fresh.


Another way to go about it is as I did a few days ago. In Japan, we often come across spicy canned sardines (or sometimes mackerel), flavored with a tomato and chili seasoning that tastes somewhat like a spicy Korean dish. Using the sauce to form the basis of the dressing, I mixed a salad together with some local broccoli, and added a bit of olive oil, rice vinegar and mustard seed. A little honey brings out a whole new flavor, but that is up to you. The only problem I have with this dish is that the colors are buried under the tomato chili color. Tastes great – just doesn’t photograph well.

Try your own versions, as there’s no end to what you can do and still call it salad.

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