Canned Sardine Salad

Sometimes the smallest and cheapest can in our pantry can give the best power to our body.


Today I am going to cook with an ingredient that we all have in our pantry but we don’t know any ways of eating it expect with a piece of bread and some lime juice.

I always challenge myself with choosing the strongest flavored ingredients that we all have an idea that can’t be eaten except in that one traditional way we all use too.


Today my special guest is canned sardine fish!


Yes, canned sardine fish,how boring that lonely can of sardine can be for you. Well, today you are going to change your mind. You can do so much with a canned fish, especially sardines, which you should be eating more often, it is the healthiest fish in a can you can have.


These small fish in a can carry a large nutritional punch because they are a concentrated source of heart-healthy omega-3 fats, vitamin D and B12.

One serving of sardine has around 23 grams of protein. And for a canned product sardine can is really low in sodium and they are often packed with olive oil which itself an important healthy ingredient.


The sardine fish are low on the oceanic food chain and therefore contain low amount of mercury and the other toxins that accumulate in longer-living fish like salmon and tuna, which make those fish perfect for kids and pregnant woman.


No need to mention how affordable a can of sardine is. It is a healthy product that everyone can have. Most of canned products taste anything except the real ingredient that it is supposed to taste like, but sardines taste like fish, it is not like frozen fish sticks or steaks or crab meat that all have been processed and frozen , it is a small fish that can’t be grind up like crab meat or frozen as fillet. It is a can of fish that taste like fish for real!


Today’s recipe is to honor this forgotten can in your pantry that needs to be more appreciated for its many healthy values.


Never be afraid of trying new things in life even in that small kitchen of yours, small details that brighten the routine of our daily life.


It is a quick easy and cheap recipe that you can do anytime and anywhere, it goes well for a lunch or for a dinner meal.

Ingredients: (1-2 serving)

For the salad:

  1. 1 can of sardine , (preferably olive oil canned)
  2. ½ cup boiled chickpea
  3. 1 medium cucumber
  4. 1 small onion (cut into wings)
  5. 1 Tbsp. pitted olive.
  6. 1 medium tomato head (cut into large cubes)
  7. Green base (Rocca, lettuce or baby spinach)*
  8. 2 Tbsp. feta cheese

For the dressing:

  1. 1 garlic glove, minced
  2. 1 tsp. dried oregano
  3. 1 Tbsp. lemon juice
  4. ¼ tsp. sweet pepper
  5. 1 Tbsp. olive oil
  6. 1 tsp. dried mint

For the fish:

  1. ¼ tsp. black pepper
  2. ¼ tsp. cumin
  3. ¼ tsp. cayenne pepper
  4. ¼ tsp. paprika
  5. Pinch of salt.


  1. In a small bowl mix all the fish pepper well.
  2. Drain the canned sardine, and sprinkle each side with the pepper mixture.
  3. Heat a pan over medium heat with 1 Tbsp. of olive oil, and cook the sardine fish for 3 minutes each side until golden crispy texture is achieved. Set aside
  4. In a small bowl mix very well the dressing ingredients and set aside.
  5. Drain the chickpea very well and mix all the salad ingredients.
  6. Top it with the fish and pour the dressing and enjoy.*

Nutritional information: (considered as one serving)


Serving Size: 1 salad• Calories: 450 • Fat: 24 g • Carbs: 42 g • Fiber: 9 g • Protein: 34 g


*the best option for the green base in this recipe is Rocca leaves; I highly recommend to stick with it instead of lettuce or baby spinach.

*if you are preparing this recipe for your next day lunch just put the salad ingredient in your lunch box top it with the fish and set aside in the dressing container the salad dressing, and pour it the next day just before you want to have lunch.

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