Easy Mediterranean Style Sardine Salad Recipe

If you’re looking for a quick, healthy lunch that’s packed with flavor, this Mediterranean sardine salad recipe is about to become your new favorite!

Made with a canned sardines, crisp vegetables and a bright vinaigrette dressing, this simple meal comes together in just minutes. It’s everything you love about Mediterranean flavors combined with the incredible nutrition of sardines.

Whether you’re already loving sardines or trying them for the first time, this simple sardine salad is an easy way to enjoy this underrated pantry staple. 

Why You’ll Love This Recipe

• Ready in about 15 minutes with pantry staples.
• A delicious way to use a can of sardines.
• Bright Mediterranean flavors from oregano, roasted red pepper and chickpeas. 
• Naturally high in protein and healthy fatty acids.
• Easily served over greens or in a lettuce wrap.
• Budget-friendly and made with wholesome, whole food ingredients.
• A great alternative to traditional tuna salad or egg salad.

Ingredients

• Oil packed sardines, boneless and skinless
• Chickpeas
• Roasted red peppers
• Sharp provolone cheese
• Cucumber
• Extra virgin olive oil
• ​Oregano
• Dijon mustard
• Red wine vinegar

How to Make Sardine Salad

Make the Dressing

In a mixing bowl, whisk together the Dijon mustard, red wine vinegar and oregano.

Then, slowly drizzle in the olive oil while continuously whisking the mixture. Season with salt and pepper to taste. 

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Prep the Ingredients

Chop the cucumber into bite sized pieces and cut the cheese into cubes. If your roasted red peppers aren’t already sliced into strips, go ahead and do that now.

Then, drain the can of chickpeas and the cans of sardines. 

Assemble the Salad

Add the chopped cucumbers, sliced red pepper, cheese cubes, sardines and chickpeas to the bowl of salad dressing. Gently toss to coat. 

Variations

• Add halved cherry tomatoes or Kalamata olives for even more Mediterranean flavor.
• Swap lemon juice in for the red wine vinegar for a burst of citrus freshness.
• Add capers for a briny bite.
• Include fresh herbs like parsley and oregano. 
• If you like a little heat, sprinkle in some red pepper flakes. 

Serving Suggestions

• Spoon this salad into a lettuce wrap for a light lunch.
• Serve over mixed greens for a filling salad.
• Pile it onto toasted sourdough or whole grain bread.
• Stuff it into pita pockets with lettuce leaves and sliced tomatoes.
• Serve alongside crackers for an easy appetizer.
• Add it to a grain bowl with quinoa or brown rice.
• Fill cucumber boats or bell pepper halves for a low-carb snack.
• Enjoy it as a protein-packed topping for a Mediterranean platter with hummus and vegetables.

Storage Instructions

Sardine salad is best enjoyed within the first day for maximum freshness and texture, but can definitely be stored in an airtight container in the fridge for up to 3 days.

Give it a quick stir before serving, and a squeeze of lemon juice, if needed, to brighten the flavors.

What Kind of Sardines Should I Use?

Not all sardines are exactly the same, and the best choice depends on your personal preference.

Look for:

• Sardines packed in olive oil for richer flavor. (This is my recommendation.)
• Sardines packed in spring water if you prefer a lighter salad.
• Boneless, skinless sardines for ease of use.

Don’t be afraid to experiment with different brands of canned fish until you find your favorite.

Are Sardines Good for You?

Absolutely! Sardines are one of the most nutritious fatty fish you can eat.

Sardines are small fish that sit lower on the food chain. Because of this, they generally contain less mercury than fish like tuna or swordfish.

Sardines are an excellent source of:

• High quality protein
• Heart healthy Omega-3 fatty acids
• Vitamin D
• Calcium (especially if you eat the soft bones)
• Vitamin B12
• Selenium
• Phosphorus

If you’ve been hesitant about trying sardines, this Mediterranean salad is one of the easiest and most delicious ways to start!

Tips for the Best Mediterranean Sardine Salad

• Don’t overmix the sardines. You want some texture.
• Taste before serving and adjust with a squeeze of lemon, more herbs or salt.
• Fresh vegetables provide the best crunch, so dice everything into small, even pieces.
• Pair with crusty bread, crackers or fresh greens for a complete meal.

When you make this Mediterranean sardine salad, I’d love to hear about it! Drop a rating or leave a comment below. Enjoy! 

For more sardine recipes, try these:

• Quick and Easy Sardine Fried Rice
• Sardine and Eggs (Fisherman’s Eggs)
• Sardine Pasta with Lemon and Capers