I love canned salmon – it’s a convenient way to get my omega-3’s in, and the tiny bones packed in are a bonus source of calcium (don’t worry, they’re undetectable!). I eat this canned salmon salad with lemon, capers, and dill on repeat for lunch.

I was slower to warm up to sardines, but now I’m hooked – they’re a protein powerhouse that elevates any salad or snack plate.

Why sardines?

• Rich source of minerals and vitamins, notably B12, selenium, vitamin D, and iron.
  • A 100 g serving (one can) of sardines provides:
    • 149% recommended daily amount of B12
    • 75% recommended daily amount of selenium
    • 68% recommended daily amount of vitamin D
    • 16% recommended daily amount of iron
• Excellent source of omega-3 fatty acids.
  • A 100 g serving contains 1480 mg of omega-3, which is a significant amount in the human diet. This is literally brain food!
• Because they are so low on the food chain, they are very low in mercury.
• Excellent source of protein. One can contains 15 grams of protein.

I’ve been loving this Mediterranean inspired white bean and sardine salad as an easy protein on top of greens or with crackers. It’s so fresh and flavorful and keeps me full and energized all afternoon.

Make this up on a weekend and you have an easy weekday lunch for days. This salad will last in an airtight container for up to 3 days.

Mediterranean White Bean and Sardine Salad

Salad Ingredients:

• 1 tin skinless boneless sardines in olive oil (I like to mash up the sardines in the can first before adding it to the salad)
• 1 can white beans (or cannellini), rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/3 cup Kalamata olives, halved
• 1 cup fresh parsley

Dressing Ingredients:

• 1/4 cup olive oil
• 2 tsps Dijon mustard
• 2 garlic cloves, minced
• 1 lemon or lime, juiced
• 1/2-1 tsp honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix together the salad ingredients.
2. Make dressing by whisking the dressing ingredients together.
3. Pour the dressing over the salad and toss to combine.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.