Sardines are one of the best sources of Omega-3 fatty acids.  They are also readily available and sustainable.  In fact, they are abundant and one of the few wild-fish populations not on the decline.  The mustardy vinaigrette and herbs offset the fishiness of the sardines.  If you do not like sardines this recipe may not change your mind but the fishiness is not as noticeable with the dressing.  I do not care for sardines out of the can but I actually ate this salad with a portion of the sardines and it was good.  Try it!  It is really good for you and if you like sardines you will love this recipe.   



2 Tbs lemon juice

1 tsp Dijon mustard

1 Tbs minced shallot

1/2 tsp freshly ground pepper

1/4 olive oil

1/2 cup chopped tomatoes

2 tsp rinsed and drained chopped capers

2 tsp finely chopped fresh oregano or 3/4 tsp dried oregano


6 cups arugala

1/2 cup fresh flat-leaf parsley

2 cups fennel bulb finely chopped

2 to 3 cans bonelss skinless sardines packed in water

1 avocado, sliced


In a small bowl put the lemon juice, Dijon mustard, shallot pepper and whisk to combine.  Slowly pour the olive oil in, whisking the whole time and continue whisking until smooth.  Add the tomatoes, capers, and oregano then stir to combine.

Combine the arugula, parsley, and fennel in a large bowl and toss with 1/2 of the dressing.  Divide the greens evenly among 4 plates and top each with a portion of the sardines.  Spoon another tablespoon of dressing on top of the sardines and divide the avocado among the paltes.  You can store the remaining dressing in a jar in the refigerator for up to 3 days.

NUTRITIONAL VALUE (1/4 salad 1/4 sardines); calories 373.956; carbohydrates 26.137g; fat 19.312g; protein 23.9g

Origianl Recipe from “Fast Food, Good Food” by Andrew Weil, MD