Sardines salad is another staple dish that I make when I'm rushed for time, but want a nutrient-dense and high fat lunch. Sardines are one of the most concentrated sources of omega-3 fatty acids, so much so that one can (3.25) has 50% of the recommended daily value. In addition to their abundant source of healthy fats and protein, sardines are also laden with vitamin B12, vitamin D, and selenium. Sardines are also considered a sustainable fish and are less likely to be contaminated with mercury or PCB because they're bottom feeders. And best yet, sardines are inexpensive! I buy the Smoked Sardines in Olive Oil (not soybean oil!) from Trader Joe's and they run about $1.69 per 3.25 oz can. There are myriad ways to prep sardines (or you can simply eat them out of a can) but this sardine salad is amongst my favorite.
Directions & Ingredients:
- 2 cups spinach
- 1 can sardines in olive oil
- 1/3 cup guacamole (I use Avocado's Number from Trader Joe's or you can just use 1/2 avocado)
- 1 roma tomato
- 1/4 cup toasted walnuts (walnuts into the broiler for around 3 minutes)
- 1 egg (optional)
Combine all of the ingredients and add sea salt to taste.