I’ve long known that sardines are an exceptional source of calcium, bringing in 325 mg per 3 oz serving, along with 20 grams of protein, iron, vitamin B12 & D, and heart healthy omega 3, it truly is a powerhouse when working on bone health.
But I struggled to find a way to enjoy them.
After a search of many recipes, I’ve found that this combination is quite nice and reminiscent of a salmon or tuna salad. I liked it both on a half slice of toasted whole grain (or gluten free) bread or a scoop atop a crips green salad.
Ingredients:
- 4.25 oz tin of sardines in olive oil
- 2 stalks of organic celery, diced
- 1 T Dijon mustard
- 1 T Greek yogurt
- 2 t. capers
- 2 T chopped sweet pepper (green, yellow or red)
- Squeeze of fresh or bottled lemon juice
- Fresh chopped parsley
Directions:
Dump contents of sardine tin into a mixing bowl. Smash with a fork to break it up. Stir in all remaining ingredients.
Store leftovers in the fridge and use within a couple of days.
How many ounces of sardines? I feel like 25 oz may be a typo.
Great catch! Thanks! Yes, it is the “standard” 4.25 ounce can.
Do the sardines have to be in olive oil? Is there added benefit to that or is it that they just taste better (or perhaps it’s the only way sardines in a can are packaged?).
Canned sardines typically come either packed in water, olive oil, or soybean oil. Most recommend either olive oil or water. Sardines packed in olive oil have a higher level of Omega-3 and are said to taste better. It really comes down to personal preference. Thank you for your comment! Susan