When I tell folks I eat sardines for lunch, I get this groan and often-expected response, “ohh, those things, really?” I used to have the same response about sardines. But now, I guess, I too have fallen into the “love” camp, and I make no apologies.
I love sardines, especially in this salad.
Ok, before you decide this recipe isn’t for you, let me ask you this… have you even tried a sardine salad? If you like tuna, then I bet you that you’re going to love this recipe.
Because it’s better than tuna!
Let me just fill you in on these oily, silvery, little fishies and why you should be eating them.
Sardines contain more omega-3 fatty acids and saturated fats than tuna. Although tuna’s protein content is slightly higher, the difference is just that – slight. Not to mention, tuna lacks the calcium, phosphorous, iron, and vitamins D and B12 that sardines have to offer.
Put all that together and it’s clear that sardines pack a more powerful punch.
Think about it. If the calcium and phosphorous content in sardines exceeds the amount contained in milk, if its iron content is higher than spinach, and its potassium content blows bananas out of the water, then why wouldn’t you give these babies a try?
And the best part? Sardines trump tuna where toxicity is concerned.
Although mercury, PCBs, and other toxins tend to accumulate in tuna, these same toxins are non-existent in sardines. Plus, the omega-3’s and selenium contained in sardines actually work to protect you from mercury toxicity!
So, my friends, it’s time to upgrade your tuna to the superior sardine with this tantalizing salad.
If you’re looking for a good source that’s sustainably caught, Wild Planet’s wild sardines can be found at most grocery and health food stores. Also, for a fancy treat, you might want to try these Portuguese sardines or fresh sardines like these from MarxFoods.
- 1 can sardines packed in olive oil
- 1-2 garlic cloves, minced
- 1/8 cup celery, chopped
- 1/8 cup green onions, chopped
- 3 T. cilantro, chopped
- 3 T. homemade mayonnaise
- freshly-squeezed lemon juice
- sea salt
- freshly-ground black pepper
- avocado (optional)
- tomato (optional)
- 1. Drain sardines and mash them with a fork.
- 2. Mix in garlic, celery, onions, cilantro, and mayo, along with the lemon juice, salt, and pepper (to taste).
- 3. To serve, scoop salad onto tomato or avocado slices and garnish with more onions and cilantro. Enjoy!