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This Sardine Salad is bright, briny, and fresh, with plenty of lemon, capers, and dill. Think of it as a healthy twist on tuna salad that’s perfect for a no-cook lunch or an easy meal prep idea.
Sardine Salad Recipe
If you like tuna salad or my salmon salad, this easy Sardine Salad is a delicious way to add more omega-3-rich fish to your diet. I’ve been trying to eat more canned sardines because they’re packed with protein, omega-3s, vitamin B12, and vitamin D. But since I don’t love whole sardines, I use boneless ones or remove the bones, then mix them with lemon, capers, fresh dill, and a touch of mayo. It’s bright, briny, and fresh, and it makes a quick, healthy lunch served on whole-grain toast or with crackers.
Why You’ll Love This Sardine Salad
If you’re like me and trying to eat more sardines for their health benefits, this salad is a great place to start. I’ve been making it a few times a month, especially since returning from Portugal, where I ate sardines prepared in so many delicious ways.
- A tasty way to eat more sardines: Even if you don’t love sardines on their own, lemon, capers, dill, and a little mayo make them delicious.
- Quick and easy: It takes just a few minutes to make, with no cooking required.
- Nutritious: Sardines are packed with protein, omega-3s, vitamin B12, and vitamin D.
- Perfect for lunch: Serve it on whole-grain toast or with crackers for an easy, satisfying meal.
- Great for meal prep: Make it ahead of time and refrigerate it for quick lunches.
Sardine Salad Ingredients
This Mediterranean-inspired sardine salad is creamy, tangy, bright, and crunchy. See the recipe card below for the exact measurements.
- Canned sardines: I used sardines in water, but you can buy whatever’s available at your grocery store. If using sardines in oil, just make sure to drain them before adding to the salad.
- Creamy ingredients: I found that using half fat-free Greek yogurt and half mayonnaise resulted in the best creamy texture while keeping the calories lower.
- Red onion adds crunch and flavor.
- Capers for a briny flavor. Green olives would also work.
- Dill for freshness.
- Fresh lemon juice: The acidity balances the creaminess of the mayo and yogurt while adding a bright, citrus flavor.
- Kosher salt seasons the fish.
How to Make Sardine Salad
This canned sardine salad recipe couldn’t be easier. After chopping the dill and red onions, simply combine all the ingredients in a bowl. See the recipe card below for printable directions.
- Combine everything: Mix the sardines, mayo, yogurt, and salt in a bowl. Then stir in the remaining ingredients.
What Kind of Sardines Are Best for Sardine Salad?
There are many types of sardines available. My first choice is canned sardines in water without added salt, and if you can find them boneless, even better. Here’s how to use different varieties in this salad.
- If yours contain salt, don’t add any extra.
- If the sardines are packed in oil, drain them well.
- If they have bones, you can remove them or keep them in. Whatever you prefer!
How to Serve Sardine Salad
Just like with tuna salad, there are many ways to enjoy this healthy sardine salad. Here are some of my favorite ways to turn it into a meal.
- Add a carb: Spoon it onto whole-grain toast or seedy crackers.
- Make a green salad and serve it over lettuce, spinach, or arugula salad.
- Wrap it in a wheat tortilla or stuff it in a pita.
Sardine Salad Variations
- Protein options: Swap sardines for canned tuna or salmon.
- Boost the protein: Add hard-boiled eggs, canned chickpeas, or white beans.
- Dairy-free: Use vegan mayo and dairy-free Greek-style yogurt.
- Onions: Substitute shallots.
- Add more crunch and nutrition: Mix in chopped celery or cucumber.
- Don’t like capers? Use kalamata olives.
- Herbs: Replace dill with fresh parsley, chives, or basil.
Yield: serving
Serving Size: 1 salad
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In a small bowl, combine the sardines (deboned if preferred), light mayonnaise, Greek yogurt and salt.
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Stir in the red onion, capers, dill and lemon juice.
Last Step:
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There’s so many types of canned sardines out there, some with skin and bone, some without, some in oil, water, tomato sauce, etc. If you’re not using no-salt, omit the salt. If you’re using packed in oil, drain it well.
I personally don’t like the bones, so I remove them. Refrigerate up to 4 days.
Serving: 1 salad, Calories: 212 kcal, Carbohydrates: 4.5 g, Protein: 20.5 g, Fat: 0.5 g, Saturated Fat: 3.5 g, Cholesterol: 44 mg, Sodium: 720 mg, Fiber: 0.5 g, Sugar: 2 g
Meal Prep and Storage
- Meal prep: Double or triple the recipe to have leftovers for lunch.
- Refrigerate the salad in an airtight container for up to 4 days.
FAQ
Yes, if you can find boneless sardines, use them in this salad.
You don’t have to remove the sardine bones before making this salad. The bones are usually very small and thin, so they’re not always noticeable once they’re mixed with the other ingredients. However, I prefer to debone them first. You do you!
Yes, you can omit the mayo and double the Greek yogurt in this sardine salad recipe. However, I found it had the best flavor and texture when I used 1 ½ tablespoons of light mayonnaise. The mayo makes it thicker and creamier while balancing the flavors.
Yes, this sardine salad recipe is low in calories and high in protein. Plus, sardines provide omega-3s, vitamin B12, and vitamin D.
Sardine salad lasts about 4 days in the refrigerator, making it excellent for meal prep.
More Canned Fish Recipes You’ll Love
Check out this roundup of Easy Canned Tuna Recipes or one of these canned fish recipes below for more simple lunch ideas.