Sardines Salad

Not a fan of sardines? It’s okay, you’re not the only one. I like it because I like any type of fish (I think) and also because I feel good about eating fish that’s very good for my body. Sardines is something one should eat because of its excellent nutritional value! Rich in omega-3 fatty acids, which lowers triglycerides, cholesterol levels, and free radical production (and makes your mood better), which leads to overall better health, full of vitamin B12, which is important for your nerve cells and red blood cells production. Also rich in calcium, and it is a dense source of protein. Great for post workout muscle recovery! And don’t forget, it boosts your memory (great source: Sosh. Visit his amazing blog!).

The other night, I was running out of food in my fridge but found canned sardines in the pantry. I tossed together some things I had and made sardines salad.


sardines, 1/2 a can

tomato, 1/2, diced

frozen vegetables, as much as you want, defrosted

lemon pepper and salt

egg, 1, fried

garlic, 1 clove, chopped

olive oil, 1/2 tablespoon for eggs and garlic and 2 tablespoon for the salad


1. Chop up the ingredients as needed. Tomatoes and sardines to the size of your liking.

2. Assemble the defrosted vegetables (or fresh ones if you have them!) with tomatoes and sardines, ground lemon pepper and sprinkle on some salt. Put some olive oil (additional or the ones from the sardine can)

3. On a heated pan with olive oil, make a fried egg, stopping the heat a bit before the liking of your yolk consistency. Cook or make your garlic crispy at the same time, cooking it in the same pan.

4. top the salad with the fried egg and sprinkle on some more lemon pepper

Balsamic vinegar, lemon, pasta, and herbs go well with sardines!

Chef Sosh recommended that I should drizzle some balsamic reduction around the plate to bring “a match made in heaven.”



2 Comments Add yours

  1. Looks great!

    Welcome to the Society!

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