Super Healthy and Easy Sardine Salad


I was in a super big hurry for lunch today, so I needed something healthy and quick…cue salad of some sort.  I grabbed some various veggies that were in the fridge and decided on a boiled egg and sardines for the protein sources.  Threw it all on a plate, drizzled with some olive oil, sprinkled with some lemon juice, and wa-la!  A super healthy and easy lunch that I put together in less than 5 minutes.  Extra bonus?  It was delicious!

Considering it’s loaded with veggies, we already know that it’s loaded with nutrients, but did you know that the eggs and sardines are good for a lot more than just protein?!  These two protein packed ingredients are also packed with loads of nutrients and health benefits!



With all those goodies and the nutrients the veggies provide, it’s obvious that this salad is a fantastic lunch option.  Plus, like I said…less than 5 minutes!!!



  • 2-3 cups of chopped arugula
  • 1 cup chopped radicchio
  • 1/2 cup shredded carrots
  • 2 Tbsp. chopped parsley
  • 1 can boneless and skinless sardines
  • 1 boiled egg, sliced
  • 1/2 Tbsp. olive oil
  • Sprinkle of lemon juice
  • Sea Salt, to taste


Layer the arugula, radicchio, carrots, parsley, and sardines.  Drizzle with olive oil and sprinkle with lemon juice.  Add the slices of boiled egg and season with sea salt.



Easy, healthy, quick, and delicious!  Enjoy! 🙂

Apple Sardine Salad


Oh! Oh!  I’ve got another good one for you guys!  How many of you like tuna salad?  Well, would you like it even better without the high mercury content?  Unfortunately, tuna contains high levels of mercury these days…too bad, because it does have some great health benefits.  However, I’ve got a solution…SARDINES!!!  Sardines have all the protein of tuna, all the omega-3’s, all the awesome health benefits, but with much less mercury!


You may be thinking “ew!”, but when you get boneless and skinless sardines in water and mash em up, they actually bare a great resemblance to tuna!  I tested out this theory by subbing in sardines for tuna on this tuna salad mix that I made – it’s just as tasty, and much better for you!  I made a few other substitutions, such as using greek yogurt in place of mayonnaise, making this salad super great for you!  I also added apples, which isn’t always a normal ingredient in tuna salad, but wow!  It lends itself perfectly to this dish!  Plus, it adds the health benefits of apples to it!


Alright, a quick note before getting to the recipe.  You can omit the arugula, and use this as a great sandwich filling, or as an excellent dip for crackers or the like.  Okay, are you ready for the recipe?  Here you go!


Ingredients – serves 2

  • 1 apple, cored and chopped (I used honey crisp, but you can use any kind)
  • 1 can sardines, boneless and skinless in water
  • 1/2 avocado, peeled and chopped
  • 1 celery stalk, chopped
  • 3 Tbsp. chopped red onion
  • 2 Tbsp. chopped walnuts
  • 1/4 cup raisins (optional, but they go really well with this salad)
  • 3/4 cup plain greek yogurt
  • 1 Tbsp. lemon juice
  • dash of sea salt
  • 3-4 cups chopped arugula


1.) Split the arugula between two plates, and sprinkle with a bit of sea salt.


2.) Add all the other ingredients to a bowl, then stir to combine.



3.) Top the arugula with the salad, then mix to combine.



Super yummy, and packed with nutrition!  Enjoy! 🙂

Chopped Veggie Dill & Sardine Salad


Alright, guys!  Once again, I am giving a shout out to sardines!  I know that every time I write a post with a sardine recipe, I go on and on about how fantastic these tiny guys are, but I only do this because it’s true!!!  The following pin links to a site that explains 20 health benefits of Sardines.


Some of these benefits include the following.

  • Reduces inflammation
  • Helps relieve depression and anxiety
  • Helps control blood sugar
  • Prevents blood clots
  • Prevents heart disease
  • Promotes healthy brain function

And that’s only 6 in this list of 20, and the list of 20 is only 20 in the loads and loads of health benefits that this fish provides!  If you haven’t been convinced to try them with my past posts, then hopefully this salad will get you on the sardine bandwagon!

This salad is SO yummy!  Loaded with veggies, sardines, and a healthy dill dressing, the nutrition in this thing is out of this world!  Best part?  It’s a salad, so it’s beyond simple to make!


Ingredients – makes one salad…feel free to use more or less of a certain ingredient – it’s up to you!

  • 2 cups baby spinach, finely chopped.
  • 1/2 cucumber, peeled and finely chopped
  • 1 tomato, cored and finely chopped
  • 3 Tbsp. chopped red onion
  • 1 tin of boneless and skinless sardines (in water), drained
  • 1/2 Tbsp. olive oil
  • 3 Tbsp. apple cider vinegar
  • 1-2 Tbsp. fresh dill, chopped
  • sea salt, to taste


1.) Layer your spinach, cucumber, tomato, and onion on a plate.  Toss to combine.


2.) In a bowl, combine the olive oil, apple cider vinegar, and dill.  Stir to combine.  Add the sardines to the bowl, and mash up with a fork.  Stir to combine.  Add the sardine and dill mixture to the salad.


3.) Season with sea salt and mix well.


You’ve gotta try this!!!  It’s SO yummy and SO good for you!  Enjoy! 🙂

Sardine Salad


Yay! Another way to enjoy sardines!  I know I talked about sardines a lot in the past, but it’s only because they are SO good for you!  I know a lot of people don’t like sardines — I used to be one of them, but after learning how amazing these little guys are for your health, I decided to make an effort to learn to enjoy them.  This salad is a great recipe to make these things as tasty as can be!

Just to reiterate the health benefits of sardines, let’s check out this pin that lists some of the benefits of these tiny fish!


Wow!  These guys are also packed with vitamin D, which a lot of people are depleted of these days!  Seriously, if you can learn to enjoy sardines, you are doing your body a HUGE favor!  Alright, I’ll stop gabbing about sardines now and get to the salad recipe.


Ingredients – makes one serving

  • 1 handful Spinach
  • 1 handful Arugula
  • 2-3 Tbsp. Parsley
  • 1/4 Avocado
  • 1-2 Radishes
  • 1/2 – 1 can of sardines packed in water
  • olive oil
  • lemon juice
  • sea salt
  • pepper


1.) Place your sardines in a small container, and cover with half the parsley, then sprinkle with lemon juice and sea salt.  Let sit for 10-15 minutes.


2.) Arrange the spinach, arugula, avocado, radish, and the rest of the parsley.


3.) Place the sardines on top of the salad.  Drizzle with olive oil, sprinkle with additional lemon juice, sea salt, and pepper.


YUM!  Super healthy, and really yummy!  Enjoy! 🙂

Lentil & Sardine Bake

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This lentil and sardine bake is SO good!  I actually made it for breakfast, and it was a perfect way to start the day!  The lentils provide a whole bunch of iron, folate, fiber, and complex carbohydrates, which provides tons of energy to get your day going.  Even better, this dish contains the best of the best: sardines!!!  Sardines are a major power food.  They provide loads of omega-3’s, vitamin D, and vitamin B12.  What’s so great about sardines is that they are teensy tiny, so they don’t absorb much mercury like most fish and seafood. They are one of the few types of seafood that are safe to eat now-a-days.  The following pin explains 7 health benefits of sardines.


All this in these little guys!  Another great thing about sardines is that they are a milder fish.  In all honesty, I don’t like the taste of fish, but sardines are actually pretty good.  I get the boneless and skinless sardines packed in water – YUM!  If you are looking to start including sardines in your diet, this bake is a good way to do it.  You don’t really taste the sardines in this, so if you don’t like the taste of them, it is well hidden with all the flavors going on in this yumminess!

All that being said, if you really are opposed to eating sardines, you can replace them with mushrooms in this recipe, and the recipe is still delicious!  It will have less nutrients, but will still be healthy.  It will also transform this into a vegetarian meal if that is what you’re looking for.

Okay, let’s get to the recipe!



  • 1 cup green lentils
  • 1 cup sardines (2 tins of sardines)
  • 1 carrot, chopped
  • 1 red onion, chopped
  • 2 eggs
  • 1 bunch of parsley
  • 1 bunch of dill
  • 1 bunch green onions
  • 2 tsps. thyme
  • sea salt, to taste


1.) Preheat your oven to 350 degrees.

2.) Prepare your lentils as directed on the package.  Strain well, and place in a large bowl.

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3.) While your lentils are cooking, prepare your vegetables.

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4.) Heat a bit of olive oil in a frying pan.  Add the onion and carrots, and cook for about 7 minutes. Put the cooked onion and carrots on top of the lentils in the bowl.

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5.) Add the parsley, dill, sardines, eggs, green onions, thyme, and sea salt to the bowl.  Mix well.



6.) Place the content of the bowl into a prepared bread pan (greased and lined with parchment paper hanging off the sides for easy removal when done cooking).

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7.) Place in the oven and bake at 350 degrees for 40 minutes.

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8.) Allow to cool and set in pan for about 10 minutes.  Use the edges of the parchment paper to pull out of the pan.  Chop into slices and serve.

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YUM!  Enjoy! 🙂