Name: Lemon-Herb Sardine Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 2 tablespoons extra-virgin olive oil; 1 teaspoon grated lemon zest; Juice of 1 lemon; 1 teaspoon Dijon mustard; 1 tablespoon rinsed capers; 2 tablespoons chopped fresh parsley; 1 tablespoon chopped fresh tarragon; 2 finely diced stalks celery; Two 4.4-oz cans olive-oil-packed (drained) sardines; Coarse salt and freshly ground black pepper; Lettuce, for serving

Prep Time:

15 mins

Total Time:

15 mins

Servings:

2

Rich in healthy fats, this lemony sardine salad offers a refreshing break from the usual tuna version. The recipe starts with a simple olive oil-lemon dressing infused with Dijon mustard, parsley, and tarragon—though you’re welcome to use your favorite herbs. Capers are mixed in for a briny note, while diced celery offers some crunch. Be sure to add the canned sardines as the last ingredient, which will help them stay intact.

Serve the sardine salad over fresh leafy greens, as we did here; you won't need a vinaigrette for the greens thanks to the built-in lemon dressing. This canned fish recipe is also satisfying with cold grains, in a sandwich, or on your favorite crackers.

Key Ingredients for Lemon-Herb Sardine Salad

Sardines: The star of this salad is, of course, tinned sardines. High in calcium, protein, vitamins D and B12, and omega-3 fatty acids, there are so many reasons to work them into your meals. We prefer to use sardines packed in oil as opposed to water, as they're typically more moist. For the biggest nutritional payoff, use sardines that contain skin and bones (both are edible!).
Fresh herbs: You can use whatever tender herbs you have on hand for this recipe, including parsley, basil, dill, and tarragon. Go for a mix or stick to one type—either way, their freshness will be a welcome counterpart to the silky dressing and rich sardines.
Lemon zest and juice: Fresh lemon flavor adds brightness and acidity to this recipe. We recommend using fresh lemons, rather than bottled lemon juice, here. Since you'll be grating the exterior of the lemon, be sure to give it a good rinse before using.
Capers: Petite, zingy capers can be sold in brine or packed dry in salt. For this recipe, we recommend brined capers as, unlike salt-packed capers, they don't require soaking first. Do give them a quick rinse before using, though. If you're not a fan of capers, feel free to leave them out or swap in some chopped olives or pickles instead.

Extra-virgin olive oil: We love the silky richness that extra-virgin olive oil contributes to this recipe, but you can also use light olive oil, grapeseed, or avocado oil instead.

When zesting the lemon, work over the bowl you'll be making the dressing in so you don't lose any of essential oils.

Ingredients

2 tablespoons extra-virgin olive oil
1 teaspoon grated lemon zest
Juice of 1 lemon
1 teaspoon Dijon mustard
1 tablespoon rinsed capers
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh tarragon
2 finely diced stalks celery
Two 4.4-oz cans olive-oil-packed (drained) sardines
Coarse salt and freshly ground black pepper
Lettuce, for serving

Directions

Make dressing:

Combine oil, lemon zest and juice, and mustard in a bowl.
Add celery, capers, and herbs:

To the bowl, add the capers, parsley, tarragon, and celery.
Add sardines and serve:

Gently fold in sardines and season with salt and pepper. Serve on lettuce.

Storage

For the best flavor and texture, enjoy this sardine salad as soon as you make it. However, you can store leftovers in an airtight container in the refrigerator (without the lettuce). Eat it within 3 days.

Ways to Serve Lemon-Herb Sardine Salad

This salad is delicious over crisp greens, but you don't have to stop there. Try it spooned onto a grain bowl, served open-face on a piece of toast, or alongside your favorite crackers.