Best 3 Sardine Salad Sandwich Recipes

If you're looking for a delicious and nutritious lunch option, a sardine salad sandwich is an excellent choice. Sardines are a rich source of omega-3 fatty acids, which are important for heart health. They are also a good source of protein, calcium, and vitamin D. This recipe is easy to make and can be tailored to your own personal taste.

Here are our top 3 tried and tested recipes!

SPINACH AND SARDINE SANDWICH

Spinach and Sardine Sandwich image

Whenever I fly, I like to go armed with lunch, as the food in airports tends to be both appalling and expensive. Lately I've hitting the road with sandwiches that combine produce with canned fish, like sardines, herring, trout or smoked salmon - all of them high in omega-3 fatty acids, packed with protein and delicious. In some of this week's sandwiches, I used small whole-wheat English muffins that were lightly toasted. The muffins won't fall apart, even with a juicy filling like Greek salad, and I like the size. This is inspired by the classic Mediterranean combination of sardines and spinach. I like to use lightly smoked sardines in olive oil for it.

Provided by Martha Rose Shulman

Categories lunch, quick, weekday, sandwiches, main course

Time 10m

Yield One serving

Number Of Ingredients 11

Ingredients

2 teaspoons extra virgin olive oil
1 small garlic clove, minced
2 ounces baby spinach 2 cups tightly packed, rinsed
Salt
freshly ground pepper
1 small (3 1/2-inch) whole-wheat English muffin, lightly toasted
Dijon mustard (optional)
2 canned sardines, preferably lightly smoked in olive oil about 2 ounces, filleted
1 small tomato, sliced optional
Lemon juice
About 1 teaspoon mayonnaise

Steps:

Heat the olive oil in a medium skillet over medium heat, and add the garlic. Cook, stirring, until fragrant, about 30 seconds. Add the spinach. Turn up the heat, and wilt the spinach in the water left on the leaves after washing. Season with salt and pepper, and remove from the heat. Drain and press out excess water.
Lightly toast the English muffin. Spread a little mustard if desired over the bottom half and top with the spinach. Lay the sardine fillets over the spinach, and douse with a little lemon juice. If you have a nice ripe in season tomato, lay over the sardines. Spread the top half of the English muffin with mayonnaise, and top the sandwich. Press down and cut in half, or wrap and refrigerate until ready to eat.

SARDINE PATE OR SANDWICH SPREAD

Sardine Pate or Sandwich Spread image

This Scandinavian-inspired spread is wonderful on dense, thin-sliced pumpernickel bread or whole grain crackers. Sardines are rich sources of omega-3 fatty acids, known to help reduce risk of heart disease, high blood pressure and cancer.

Provided by Manami

Categories Spreads

Time 15m

Yield 1 1/4 bowl pate

Number Of Ingredients 7

Ingredients

2 (3 3/4 ounce) cans sardines in oil, well drained (King Oscar's Brislings in extra virgin olive oil)
2 tablespoons mayonnaise
1 -2 teaspoon grated onion
1/4 teaspoon Dijon mustard
1 teaspoon lemon juice
1 teaspoon pepper
1 tablespoon minced fresh parsley

Steps:

Finely mash sardines.
Combine sardines, mayonnaise and mustard.
Stir in lemon juice, grated onions and pepper.
Sprinkle with fresh minced parsley.
Serve with pumpernickel cocktail rounds, my Seasoned Party Pitas #146950 or crackers.

Nutrition Facts : Calories 454.5, Fat 27.5, SaturatedFat 3.8, Cholesterol 248.1, Sodium 1041.3, Carbohydrate 7.6, Fiber 0.7, Sugar 1.8, Protein 42.5

SARDINE SALAD

Sardine Salad image

For a vivid take on lunchtime tuna salad, use oil-rich sardines and skip the mayonnaise. Emulsifying the deeply seasoned oil from the sardine tin with lemon juice and mustard makes the salad creamy like mayonnaise does but with flavors that are more intense and pronounced. Add any of the sharp, crunchy, fresh pops you like in your tuna or whitefish salad, such as capers, cornichons, pickled peppers or herbs, and eat this sardine salad over greens, on a bagel or English muffin, or between two slices of toast.

Provided by Ali Slagle

Categories dinner, easy, lunch, quick, weeknight, salads and dressings, seafood, appetizer, main course

Time 10m

Yield 4 servings (about 2 cups)

Number Of Ingredients 9

Ingredients

2 tablespoons finely chopped red onion or shallot (about 1/4 small red onion or 1/2 small shallot)
1 teaspoon grated lemon zest plus 3 tablespoons lemon juice (from 1 large lemon), plus more as needed
Kosher salt
2 tins sardines packed in olive oil (about 4 ounces each)
1 tablespoon Dijon mustard
1 large celery stalk, finely chopped
Black pepper
2 tablespoons capers or chopped pepperoncini or cornichons (optional)
1/4 cup dill or parsley leaves and tender stems (optional), chopped

Steps:

In a medium bowl, stir together the red onion, lemon zest, lemon juice and a pinch of salt. Let sit about 5 minutes to mellow the onion's sting.
Add the sardines and their oil, along with the mustard. Use a fork to mash the sardines and vigorously stir until the mixture is creamy. Add the celery, a few grinds of pepper, and capers or herbs, or a combination, if using. Stir to combine. Taste and adjust seasonings with salt, pepper and lemon juice. (Sardine salad will keep, refrigerated, for 3 days.)

Tips:

Choose the freshest sardines you can find. Look for sardines that are firm and have a silvery sheen.
If you are using canned sardines, drain them well before using.
Add a variety of vegetables to your sardine salad for added flavor and nutrition. Some good options include celery, onion, red pepper, and cucumber.
Use a mayonnaise-based dressing for your sardine salad. You can also use a vinaigrette dressing, but be sure to use a light hand so that the dressing does not overpower the sardines.
Serve your sardine salad on bread, crackers, or lettuce leaves.

Conclusion:

Sardine salad is a delicious and healthy lunch or dinner option. It is easy to make and can be tailored to your own taste preferences. So next time you are looking for a quick and easy meal, give sardine salad a try.