Taking Tuna Salad to the Next Level

by lydia on February 27, 2016

The following post is a guest submission from Leslie of Redeeming Wellness.

The other day I was scrounging through my refrigerator to see what was on hand for a quick lunch. You know my maxim: “A hungry brain makes poor decisions.” But I was pressed for time and convenience. So I thought to myself, “I have a hardboiled egg, some celery, carrots – aha! I’ll make some tuna salad.” So I went into the pantry for my Wild Planet, wild caught Albacore tuna. Sitting next to the tuna, however, a package caught my eye. I had all but forgotten a can (BPA-free) of wild caught Sardines! This got me thinking and also reminded me of when I was younger.

Sardines On Wooden Kitchen Board.

Sardines in mustard sauce on a saltine cracker was my go-to snack as a kid. But of course, I don’t do saltines anymore. I also delighted in fresh grilled sardines while in Italy. So my mind began going down a curious path. I bet these beautiful canned sardines would make an awesome “mock tuna salad.”

Canned sardines contain energy, protein, lipid or fat, calcium, iron, magnesium, phosphorous, potassium, sodium, and zinc. The amazing vitamins in sardines include thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, A, D, E and vitamin K. The fatty acids found in sardines include total saturated fats, monounsaturated fats, polyunsaturated fats, and cholesterol. A 1-cup serving of sardines supplies about 37 grams of protein. Talk about a powerhouse food!

Their high calcium content is usually what people think of, but don’t let it blind you to the gamut of everything else in the can.

Here is a mineral breakdown of sardines:

  • Selenium (69%)
  • Phosphorus (45%)
  • Iron (15%)
  • Magnesium (9%)
  • Copper (9%)
  • Zinc (8%)

These fatty acids, vitamins, and trace mineral elements help in the prevention of many diseases and promote overall health. Some of the health benefits of sardines include the prevention of heart diseases, certain types of cancers, and age-related macular degeneration. It helps in bone strengthening, building the immune system, insulin resistance, and rejuvenation of the skin.

I pretty much consider sardines a perfect, nutrient-dense, essential pantry item. In my salad, I added a little jicama for crunch, but I think you can play around with whatever your favorite version of tuna salad might be, and substitute sardines instead.

My perfect, easy and quick lunch is a sardine salad with gluten-free crackers and fermented pickles on the side.

Tuna and vegetable salad

Taking Tuna Salad to the Next Level
Recipe type: Salad
Cuisine: American
  • 1 can of Wild Planet Sardines, drained
  • 1 hard boiled egg, peeled and chopped
  • 2 stalks of celery chopped
  • 1 carrot diced or grated
  • ½ small yellow onion diced
  • ½ cup diced jicama or could use radish
  • 2 TBSP organic mayonnaise
  • Lemon juice to taste
  • Salt and Pepper
  1. Mix ingredients
  2. Enjoy!

What do you think? Are you willing to try this all-encompassing, nutrient dense food? Leave me a comment and tell me about your sardine experience.

redeemingwellnessleslie Thanks so much, Leslie, for sharing your experience with us! I hope this is helpful to others and encourages you to take the leap and trying making your own sardine salad!

To read more of Leslie’s experiences, be sure to check her out at Redeeming Wellness or email her directly.



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Lisa March 24, 2016 at 5:30 pm

OMG! Made this for lunch today and it is fantastic. I had 2 cans in my cabinet of the WILD Planet sardines that I had no idea what to do with-I just knew they were very nutrient dense. I am going to take the rest to work with me tonight and have it for my dinner. I didn’t have any carrots but I added a half avocado. I think it would work with some salad turnips too!
Great recipe! Thanks!

lydia March 24, 2016 at 5:54 pm

So glad you enjoyed this recipe Lisa!

Kelly March 25, 2016 at 11:46 am

I LOVE tuna salads, so when I saw this recipe, I knew I had to try it. It’s so yummy for a quick lunch. Thanks for sharing!

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