This sardine salad is bright, briny, and fresh, flavored with lemon, capers, and dill. Think of it as a healthy twist on tuna salad—an easy no-cook lunch or meal-prep option that’s rich in protein and omega-3s.
Sardine Salad Recipe
If you enjoy tuna or salmon salad, this simple sardine salad is a great way to add more canned fish to your diet. Canned sardines are an affordable, nutrient-dense choice—packed with protein, omega-3 fatty acids, vitamin B12, and vitamin D. For a milder texture, use boneless sardines or remove the bones before mixing. Combine the fish with lemon juice, capers, fresh dill, a little red onion, and a touch of mayonnaise and Greek yogurt for a creamy, tangy result. Serve on whole-grain toast, crackers, or a bed of greens for a quick, healthy lunch.
Why You’ll Love This Sardine Salad
If you want to eat more sardines for their health benefits but are unsure about their texture or flavor on their own, this salad is a welcoming introduction. The lemon and capers balance the creaminess, while fresh dill brightens every bite.
- Balanced flavor: Lemon, capers, and dill make sardines approachable and delicious.
- Fast to prepare: No cooking required—ready in minutes.
- Nutrient-rich: High in protein and omega-3s, plus vitamins B12 and D.
- Versatile: Great on toast, in a wrap, or on a green salad.
- Meal prep friendly: Keeps well in the refrigerator for several days.
Sardine Salad Ingredients
This Mediterranean-inspired sardine salad is creamy, tangy, bright, and a little crunchy. See the recipe card further down for precise measurements.
- Canned sardines: Sardines in water with no added salt are ideal; drain well if packed in oil.
- Creamy base: A mix of light mayonnaise and plain Greek yogurt gives a smooth texture with fewer calories than mayo alone.
- Red onion: Adds a crisp bite and mild heat.
- Capers: Provide bright, briny flavor; chopped green olives are a good substitute.
- Fresh dill: Brings herbaceous freshness.
- Fresh lemon juice: Cuts the creaminess and adds lively acidity.
- Kosher salt: Use sparingly, especially if your sardines are salted.
How to Make Sardine Salad
This recipe is straightforward: chop the dill and red onion, then combine all ingredients in a bowl. No cooking needed—just mix, taste, and adjust seasoning.
- Combine: Gently mix the drained sardines with mayonnaise, Greek yogurt, and a pinch of salt. Stir in the red onion, capers, dill, and lemon juice until evenly combined.
What Kind of Sardines Are Best?
There are many types of canned sardines—packed in water, oil, tomato sauce, with bones, without bones. For this salad, sardines in water without added salt are my top pick. If you use oil-packed sardines, drain them well. If the cans include bones, you can remove them or leave them; they are soft and edible once mixed, but remove them if you prefer.
- Omit added salt if using salt-packed sardines.
- Drain oil-packed sardines thoroughly.
- Keep or remove bones according to your preference.
How to Serve Sardine Salad
Similar to tuna salad, this sardine salad is versatile. Here are easy serving ideas:
- On toast: Spoon over whole-grain toast or seeded bread for a satisfying open-faced sandwich.
- Over greens: Serve atop lettuce, spinach, or arugula for a light, protein-packed salad.
- In a wrap: Fill a whole-wheat tortilla or pita for a portable lunch.
- With crackers: Offer with seedy crackers or cucumber slices for a crunchy snack.
Sardine Salad Variations
- Swap the fish: Use canned tuna or salmon instead of sardines.
- Extra protein: Add chopped hard-boiled eggs or canned chickpeas.
- Dairy-free: Replace yogurt and mayo with vegan versions.
- Onion swap: Use shallots for a milder onion flavor.
- More crunch: Stir in chopped celery or cucumber.
- Substitutes for capers: Try kalamata olives if you prefer.
- Herb swaps: Replace dill with parsley, chives, or basil.
Sardine Salad
This easy sardine salad is a healthy alternative to tuna salad, made with lemon, capers, fresh dill, and a touch of mayo. Perfect for quick lunches and meal prep.
Ingredients
- 1 (4.4-ounce) can no-salt-added sardines in water, drained
- 1 1/2 tablespoons light mayonnaise
- 1 1/2 tablespoons 0% fat plain Greek yogurt
- 2 tablespoons chopped red onion
- 1 tablespoon chopped capers
- 1/2 tablespoon chopped fresh dill
- 1 teaspoon fresh lemon juice
- 1/8 teaspoon kosher salt, divided (omit if sardines are salted)
Instructions
- In a small bowl, gently mash the drained sardines if desired. Combine sardines with light mayonnaise, Greek yogurt, and half the salt.
- Stir in the red onion, capers, dill, and lemon juice. Taste and adjust salt or lemon as needed.
- Serve immediately or chill. The flavors meld if refrigerated for an hour before serving.
Notes
Different brands and styles of canned sardines vary. If your sardines are salted, skip additional salt. If packed in oil, drain them thoroughly. Remove bones if you prefer a smoother texture. Refrigerate in an airtight container for up to 4 days.
Nutrition (per serving)
Calories: 212 kcal | Protein: 20.5 g | Carbohydrates: 4.5 g | Fat: 0.5 g | Saturated Fat: 3.5 g | Cholesterol: 44 mg | Sodium: 720 mg | Fiber: 0.5 g | Sugar: 2 g
Meal Prep and Storage
- Make ahead: Double or triple the recipe for several lunches.
- Storage: Keep the salad in an airtight container in the refrigerator for up to 4 days.
FAQ
Yes—boneless sardines work well and save time. If your cans include bones and you prefer not to eat them, remove them before mixing.
No. Sardine bones are small and soft once mixed, but remove them if you prefer a smoother texture.
Yes—skip the mayo and increase the Greek yogurt for a lighter version. The mayo adds creaminess and balances the flavors, but the salad is still tasty without it.
Yes. This salad is relatively low in calories, high in protein, and a good source of omega-3 fatty acids and essential vitamins.
Stored in an airtight container, it will keep in the refrigerator for about 4 days.
More Canned Fish Recipes You’ll Love
Try other easy canned fish ideas for lunches and quick dinners: Tuna White Bean Salad, Fish Cakes, Tuna Egg Salad, Spicy Canned Salmon Rice Bowl, and Tuna Melt.