Lemon-Herb Sardine Salad

Rich in healthy fats, this lemony sardine salad offers a refreshing break from the usual tuna version. The recipe starts with a simple olive oil-lemon dressing infused with Dijon mustard, parsley, and tarragon—though you’re welcome to use your favorite herbs. Capers are mixed in for a briny note, while diced celery offers some crunch. Be sure to add the canned sardines as the last ingredient, which will help them stay intact. 

Serve the sardine salad over fresh leafy greens, as we did here; you won’t need a vinaigrette for the greens thanks to the built-in lemon dressing. This canned fish recipe is also satisfying with cold grains, in a sandwich, or on your favorite crackers.

Key Ingredients for Lemon-Herb Sardine Salad

• Sardines: The star of this salad is, of course, tinned sardines. High in calcium, protein, vitamins D and B12, and omega-3 fatty acids, there are so many reasons to work them into your meals. We prefer to use sardines packed in oil as opposed to water, as they’re typically more moist. For the biggest nutritional payoff, use sardines that contain skin and bones (both are edible!).
• Fresh herbs: You can use whatever tender herbs you have on hand for this recipe, including parsley, basil, dill, and tarragon. Go for a mix or stick to one type—either way, their freshness will be a welcome counterpart to the silky dressing and rich sardines.
• Lemon zest and juice: Fresh lemon flavor adds brightness and acidity to this recipe. We recommend using fresh lemons, rather than bottled lemon juice, here. Since you’ll be grating the exterior of the lemon, be sure to give it a good rinse before using.
  
  
• Capers: Petite, zingy capers can be sold in brine or packed dry in salt. For this recipe, we recommend brined capers as, unlike salt-packed capers, they don’t require soaking first. Do give them a quick rinse before using, though. If you’re not a fan of capers, feel free to leave them out or swap in some chopped olives or pickles instead.
• Extra-virgin olive oil: We love the silky richness that extra-virgin olive oil contributes to this recipe, but you can also use light olive oil, grapeseed, or avocado oil instead.