This salad is a game changer for anyone who has been hesitant to try sardines. The creamy tanginess from the yogurt and Dijon mustard offsets any fishines, while the celery and walnuts add an appealing crunch. This omega-3-loaded variation on the traditional tuna salad is made with ingredients that are easy to keep stocked. Best of all, sardines are sustainable, free from contaminants like mercury, and far healthier than their big fish counterparts. We like to serve this salad piled on top of thick slices of whole grain toast with a simple green salad.
Prep Time:
15 mins
Servings:
2
Ingredients:
- 2 hard-boiled eggs, peeled and chopped
- 2 ribs celery, chopped
- 1⁄4 cup fresh parsley, minced
- 1⁄4 cup plain Greek yogurt (whole milk preferred)
- 2 teaspoons Dijon mustard
- 1 can (4.25 ounces) sardines* in olive oil, drained
- 1⁄4 cup toasted chopped walnuts
- ¼ cup, pitted, chopped kalamata olives (or 6 oz capers, drained & rinsed)
- Sea salt and freshly ground pepper, to taste
* Bone in sardines will have 4x the amount of calcium as compared to boneless skinless varieties.
Directions:
- In a medium bowl, smash the eggs with the back of a fork to break them up. Add the celery, parsley, yogurt, and mustard and stir to combine.
- Add the sardines, walnuts and olives (or capers) and stir to break up the sardines into bite sized pieces. Season to taste with salt and ground pepper.
- Serve on top of toasted whole grain bread, on top of a bed of your favorite salad greens or use as a dip for whole grain crackers or sliced vegetables.
Tip: To make the perfect hard-boiled eggs, place the eggs in a medium saucepan with enough water to fully submerge. Bring to a rolling boil, cover, turn off the heat, remove from the burner, and let it stand for 10 minutes. Drain and transfer to a bowl of cold water, Once cool, store in the refrigerator, or peel if using right away.
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