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.


  • 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


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.