High in omega-3 fatty acids, sardines are a good choice for this quick, heart-healthy meal. For tips on getting the most from canned sardines, see the box.
- 1/3 cup fresh lemon or lime juice
- 2½ teaspoons olive oil
- ¼ cup fresh dill
- ¼ cup fresh mint leaves
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 large cucumber, peeled, seeded, and thinly sliced
- 2 cups cherry tomatoes, halved
- 1 small red onion, chopped
- 6 cups mixed salad greens
- 2 cans (3¾ ounces each) sardines packed in water, drained (look for “no added salt” if you are watching your sodium intake)
- 1/3 cup crumbled feta cheese
- In a food processor, combine the lemon juice, oil, dill, mint, salt, and pepper. Puree until smooth.
- Transfer the dressing to a large bowl. Add the cucumbers, tomatoes, and onion. Toss to combine.
- Spoon the cucumber mixture and dressing over the salad greens. Scatter the sardines and feta on top.
Makes 4 servings; per serving: 210 calories, 11g total fat (2.5g saturated), 4g dietary fiber, 13g carbohydrate, 17g protein, 760mg sodium.
From The Wellness Kitchen
In the Can
Canned sardines (and related herring) contain more omega-3s than canned tuna. When buying them, consider the following:
- Compare the labels, since brands vary greatly in their fat and calorie content. Companies may pack different species and fish from different locales (those from colder water will have more fat), as well as add various ingredients.
- If you’re trying to consume more calcium, eat the bones in canned sardines, which are softened during processing. A 3-ounce serving generally supplies nearly as much calcium as a glass of milk.
- Be aware that canned fish is usually high in added salt, containing up to 10 times as much sodium as fresh fish. If you’re trying to cut down on sodium, choose “low-salt” or “no added salt” varieties. Draining the water and rinsing the fish in a colander removes a fair amount of salt; draining the oil removes less.
