Sardine or Mackerel Salad

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This is my sardine or mackerel salad recipe as originally publishing on the Nourishing Ourselves blog  that I make virtually every week! Sardines and mackerel are an excellent source of Vitamin D which most of us are in need of … and I think quite delicious! I choose wild caught sardines and mackerel in olive oil with the skin on, and the bones included.

Dr. Edward Group DC, NP explains that “One small tin can of sardines will provide you with approximately 101% of your daily Vitamin D needs. These tiny canned fish are also a great source of vitamin B-12, omega-3 fatty acids, protein, and selenium.” In regard to mackerel he explains that “A 3-ounce portion of this omega-3-rich fish will give you 90% of your recommended daily amount of vitamin D. The FDA recommends that Americans eat oily fish for their omega-3 essential fatty acids (EFA’s).”

The following are not exact measurements and can be changed according to your taste. Any of the following ingredients listed, such as fennel or onion, can certainly be left out, and you are encouraged to add whatever ingredients you may enjoy.

Ingredients

• 1 can of wild-caught boneless sardines, sardines with bones or mackerel in olive oil – with the skin
• 1/2 to 1 whole organic celery stalk – minced
• 1/2 medium or 1 small organic red pepper – minced
• 1 stalk of organic green onion – minced 
• 1 to 2 Tablespoons of organic fennel – minced
• 1 or 2 Tablespoons of organic Italian parsley  – minced 
• 1 or 2 Tablespoons organic endive  – minced 
• squeezed organic lemon  
• a generous pinch or two of Celtic sea salt and freshly ground pepper

Mix together in a glass bowl. I eat this scooped into a half an avocado or with avocado slices, or I mash the avocado and mix it into the bowl … and/or topped on a plate of organic lettuce, perhaps with endive and radicchio and/or arugula mixed in.

When I eat the sardine or mackerel salad topped on a bed of lettuce, I use this homemade salad dressing recipe (reprinted by permission) from Max Shkud, for the lettuce.

The amounts of each item can be varied according to your taste.

Ingredients

• 1/4 cup of extra virgin, cold pressed, olive oil
• 1 teaspoon of balsamic vinegar (optional)
• 1 Tablespoon of Dijon mustard
• 2 Tablespoons of plain whole yogurt – add more if you’d like it more creamy and less spicy (I add more)
• 1/2 clove of garlic, crushed
• 1 Tablespoon of fresh squeezed orange juice (optional)
• 1 teaspoon of maple syrup or honey (or more as per taste and whether or not you are using orange juice)

Mix together in a glass bowl.

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