Recipe: Creamy Sardine Salad

Creamy Sardine Salad, Courtesy:
Creamy Sardine Salad, Courtesy:

Have you ever tried sardines? If not, why? How do you know that you don’t like them if you have never tried them? Sardines are tiny, oily, nutrient-rich fish, related to the herring family. They have a salty flavor and edible soft bones. Often overlooked or ignored all together, the sardine is an excellent addition to a salad or pasta dish. In this recipe, sardines are the star of a creamy, cold salad.

1/4 cup low-fat Greek yogurt
1 diced celery stalk
1 Tbsp. minced chives
2 tsp. whole-grain mustard
One 4.4-ounce can sardines, packed in olive oil, chopped (drained)
2 cups greens
1 tsp. lemon juice
1 tsp. olive oil
Salt and pepper


  1. Stir together yogurt, celery, chives, and mustard.
  2. Fold in sardines.
  3. Toss greens with lemon juice and olive oil; season with salt and pepper.
  4. Top with sardine salad.

Food Mingle Blog Alternatives and Substitutions:

  • I used yellow mustard in place of the whole-grain mustard.
  • I used romaine lettuce for the greens, but spinach would have worked well too.
  • My sardines were packed in water, so I added 1 additional teaspoon of  olive oil.


Yield: 1 salad serving

Source:, published in Whole Living, October, 2011



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