Sardine Salad with Lemon Dressing

A fresh, tangy salad made with canned sardines, crisp veggies, and a simple lemon dressing. It’s quick, healthy, and full of bright Mediterranean flavor — perfect for lunch or a light dinner.

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Prep Time 10

Total Time 10

Servings: 2 people

Course: Salad

Cuisine: American with Mediterranean influence

Calories: 320

Ingredients Method Notes

Ingredients

For the Salad:

2 cans sardines in olive oil or water
1 small red onion thinly sliced
1 cucumber diced
1 bell pepper any color, chopped
1 cup mixed greens or arugula
A handful of cherry tomatoes halved
1 tablespoon chopped parsley or cilantro
Salt and freshly ground black pepper to taste

For the Lemon Dressing:

Juice of 1 large lemon
3 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup optional
1 garlic clove minced

Method

Prepare the sardines:

Open the cans and gently remove the sardines. If they have soft bones, you can leave them in — they add calcium and break down easily.

Make the dressing:

In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, honey, and minced garlic. Add a pinch of salt and pepper, then whisk until smooth.

Mix the salad base:

In a large bowl, add the chopped cucumber, bell pepper, onion, cherry tomatoes, and greens. Toss lightly to combine.

Dress the salad:

Pour about half the dressing over the veggies and toss again until coated evenly.

Add the sardines:

Gently place the sardines on top of the salad. Drizzle the rest of the dressing over them.

Garnish and serve:

Sprinkle with chopped parsley or cilantro, add a bit more lemon juice if you like, and serve right away.

Notes

You can swap sardines in water for sardines in olive oil if you prefer less richness.
For extra flavor, add sliced avocado or a sprinkle of chili flakes.
Best served fresh. If making ahead, store the dressing separately and toss before eating.
Pairs perfectly with crusty bread or pita for a light meal.