Bursting with fresh vegetables and the wholesome goodness of canned sardines, this Mediterranean-inspired Sardine Salad is a delicious and nutrient-packed meal that’s perfect for any time of the day. Sardines are often overlooked, but they are a powerhouse of nutrition, offering a rich source of protein, omega-3 fatty acids, vitamins, and minerals. These small fish are particularly high in calcium and vitamin D, both of which are essential for bone health. Omega-3 fatty acids are known for their anti-inflammatory properties and heart health benefits, making sardines a smart choice for those looking to boost their overall well-being.

Canned sardines are not only affordable but also incredibly versatile. They pair beautifully with the crisp freshness of vegetables, creating a salad that’s both satisfying and healthy. This recipe transforms simple ingredients into a flavorful dish that can be served as a light lunch or dinner. The addition of homemade taco shells made from your choice of tortillas adds a delightful crunch and makes this salad even more enjoyable.

Whether you’re looking to improve your heart health, boost your intake of omega-3s, or simply enjoy a tasty and nutritious meal, this Sardine Salad has you covered. It’s a quick and easy way to incorporate more nutrient-dense foods into your diet without sacrificing flavor.

Ingredients

• 4 tortillas of your choice (we used our homemade gluten-free tortillas made from mung beans)
• 1 can of sardines in oil
• 270 g tomato
• 65 g onion
• 90 g cucumber
• 40 g red pepper
• 40 g yellow pepper
• 1/2 tsp salt
• Ground pepper to taste
• 1 tbsp apple cider vinegar
• 2 tbsp oil from the canned sardines

Directions

1. Preheat your oven to 350°F (175°C).
2. Take the small-sized tortilla circles and place each one between two upside-down muffin cups on a baking tray. This will help shape them into taco shells.
3. Bake the tortilla shells in the preheated oven for 10 to 15 minutes or until they become crispy and golden brown. Once done, set them aside to cool.
4. In a mixing bowl, combine the diced tomato, onion, cucumber, red pepper, and yellow pepper.
5. Season the diced vegetables with salt, ground pepper, apple cider vinegar, and the oil from the canned sardines. Stir well to ensure all the ingredients are evenly coated.
6. Fill each crispy taco shell with a generous portion of the mixed salad.
7. Top each salad-filled taco shell with a flavorful canned sardine.
8. Arrange the prepared tacos on a serving plate and serve immediately to enjoy the fresh flavors and nutritional benefits.

Prep Time: 20 minutes
Baking Time: 15 minutes
Servings: 4

Nutritional Information
Per 1 Serving:

• Energy: 111 calories
• Protein: 8.37 g
• Fat: 3.24 g
• Carbohydrates: 13.11 g
• Fiber: 2.2 g

Storage and Recommendations

• The salad mixture can be stored in an airtight container in the refrigerator for up to 2 days. However, it’s best enjoyed fresh to maintain the crispness of the vegetables.
• If you enjoy a bit of heat, add some diced jalapeños or a pinch of red pepper flakes to the salad mixture.