Lemony Sardine Salad

By: | Posted in: | Thursday, Jun 30, 2022 - 6:32pm
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.
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Prep Time 10 mins
Cook Time 0 mins
Total Time 12 mins
Course Appetizer, Lunch, Salad, Snack
Cuisine Mediterranean
Servings 2
Calories 235 kcal


  • 1 knife
  • 1 bowl


  • 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


  • 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


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
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