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Better-Than-Tuna Salad

Better-Than-Tuna Salad

P8197463-1Sardines.  You either love ’em or you hate ’em.  And most people hate ’em.

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.


Better-Than-Tuna Salad
Serves 2
Move over tuna for a simple and delicious sardine salad.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
326 calories
14 g
68 g
25 g
14 g
4 g
247 g
372 g
3 g
0 g
20 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 326
Calories from Fat 218
% Daily Value *
Total Fat 25g
Saturated Fat 4g
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 13g
Cholesterol 68mg
Sodium 372mg
Total Carbohydrates 14g
Dietary Fiber 8g
Sugars 3g
Protein 14g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1 can sardines packed in olive oil
  2. 1-2 garlic cloves, minced
  3. 1/8 cup celery, chopped
  4. 1/8 cup green onions, chopped
  5. 3 T. cilantro, chopped
  6. 3 T. homemade mayonnaise
  7. freshly-squeezed lemon juice
  8. sea salt
  9. freshly-ground black pepper
  10. avocado (optional)
  11. tomato (optional)
  1. 1. Drain sardines and mash them with a fork.
  2. 2. Mix in garlic, celery, onions, cilantro, and mayo, along with the lemon juice, salt, and pepper (to taste).
  3. 3. To serve, scoop salad onto tomato or avocado slices and garnish with more onions and cilantro. Enjoy!
Adapted from Homemade Mommy
Adapted from Homemade Mommy
Thrive! CMH Holistic Health & Wellness Center