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.
- 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.
- 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.🖨️ Print post
Sounds like this would be delicious on a tostada with some diced tomatoes, jalepenos, raw cream and lettuce! I’m going to try this…thanks!
Maria Katic says
Thanks for all information!!
Sounds experimentally inviting. I’m kind of boring and just build a diverse salad, drain sardines and dump em on top. Salad dressing sounds divine, I’ve been just adding a teaspoon of black seed oil, and then a tablespoon or so of olive oil.
That’s what I do, too! I like to make a quick salad starting with boxed or bagged baby greens, then add whatever suitable salad fixin’s I’ve got handy — cukes, tomatoes, olives, avocado, feta, etc. — then dump a small can of mackerel in olive oil on top. I drain off most of the oil, and the rest serves as dressing, along with a splash of balsamic. (I recently bought a bottle of balsamic w/ honey — yum!) Add seasalt and/or dulse flakes to taste. Quick, easy and delixious.
The best sardines come from Europe- Spain, France, Morrocco,Italy. You can get them on line usually by the case. Don’t bother with the cheap ones in the supermarket, they will kill your taste for these excellent fish.
Carolyn Graff says
Here is a delicious grilled piri piri sardines on crusty bread recipe. We recommend you use whole grain sourdough, soaked or sprouted bread. https://www.jenreviews.com/sardines/