Lemony Sardine Salad

By: | Posted in: Blog, Featured | Thursday, Jun 30, 2022 - 6:32pm

One of my favorite recipes Sardine Salad for your bones with a refreshing lemon flavor.

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3s. They are high in EPA and DHA which are essential fatty acids that perform a multitude of tasks inside your body, including stopping inflammation at a cellular level, breaking down fat cells, and maintaining a healthy hormonal balance.

My kitchen partner created a recipe (found below). As a result my Skelly felt nourished eating her lemony sardine salad for my bones. If you’re wondering who Skelly is, she’s with me in the featured photos on my website.  Maybe you’ve seen us dancing or cooking.  She is also a metaphor for the skeleton in all of us and a symbol for the inner strength you’ll feel when you feed your bones well. 

Remember the sardines must have bones for the calcium.

Ortiz Sardines

The brand I enjoy is Ortiz which comes in a glass bottle of olive oil. You can purchase them on Amazon.com. I drain the olive oil from the jar before I create the recipe. I prefer using my own organic olive oil.

I hope you and your bones enjoy our Lemony Sardine Salad.

Delicious Sardines in Organic Olive Oil from Spain

High Calcium and Omega 3 Sardine Salad

Lemony Sardine Salad

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3's. They are high in EPA and DHA which are essential fatty acids that perform a multitude of tasks inside your body, including stopping inflammation at a cellular level, breaking down fat cells, and maintaining a healthy hormonal balance.
4 from 6 votes
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See all recipes here.
Prep Time 10 mins
Cook Time 0 mins
Total Time 12 mins
Course Appetizer, Lunch, Salad, Snack
Cuisine Mediterranean
Servings 2
Calories 235 kcal

Equipment

  • 1 knife
  • 1 bowl

Ingredients
  

  • 1 Tbsp olive oil extra virgin
  • 1 tsp lemon zest
  • 1/4 cup lemon juice
  • 1 tsp Dijon mustard
  • 1 Tbsp capers
  • 1 Tbsp parsley - dried 2 TBSP if fresh
  • 1 Tbsp tarragon - dried 2 Tbsp if fresh
  • 2 stalks celery diced
  • 4.9 oz sardines
  • 1 dash salt to taste
  • 1 dash pepper to taste

Instructions
 

  • dice the celery
  • chop the herbs if fresh
  • Combine oil, lemon zest and juice, mustard, capers, parsley, tarragon, and celery in a bowl.
  • Gently fold in sardines and season with salt and pepper.
  • Serve on lettuce, greens or with crackers or in a sandwich

Nutrition

Serving: 2gCalories: 235kcalCarbohydrates: 6gProtein: 19gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 99mgSodium: 410mgPotassium: 551mgFiber: 2gSugar: 1gVitamin A: 431IUVitamin C: 18mgVitamin D: 3µgVitamin K: 32µgCalcium: 339mgIron: 4mgMagnesium: 52mgPhosphorus: 371mgSelenium: 38µgZinc: 1mg
Keyword Gluten Free, Lemon, Osteopenia, Osteoporosis, sardines
Tried this recipe?Let us know how it was!


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From my bones to yours,

Irma Jennings INHC,

Your Holistic Bone Coach

30 Essential Foods for Bone Health

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