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Portuguese Sardines Salad

Cooks in
10 Min
Meal Type
Main Dish

Portuguese Sardines Salad

Portuguese Sardines Salad

Sardines are my favorite quick and super healthy protein loaded fish. They live at the bottom of the aquatic food chain, feeding only on plankton, and therefore do not concentrate heavy metals, such as mercury, and contaminants as do some other fish. Sardines are plentiful in the seas of the Atlantic, Pacific and Mediterranean with Spain, Portugal, France, and Norway being the leading producers of canned sardines. You can literally make countless, different flavor 5-minute meals with a can of sardines.


  • 1 can of sardines (buy the big ones) in their own juice or olive oil
  • Olive oil
  • Red chili pepper flakes
  • Rucola (also known as arugula) and other dark green leaves like baby spinach
  • Fresh mature tomatoes

Prep Instructions

1. Clean thoroughly rucola, spinach leaves and tomatoes under cold water.

2. You can chop rucola leaves if you prefer to whole leaves crunching or just place them as they come on a plate.

3. Place the sardines on the greens together with sliced tomatoes.

4. Add a dash of hot chili pepper flakes and sprinkle with olive oil and freshly squeezed lemon.

5. You could also sprinkle with some balsamic creme. It adds additional calories but it is worth it as it adds this velvet deep dark sweetness into this treat.

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Nutrition Facts & Tips

Sardines are an excellent source of vitamin B12 and selenium. They are a very good source of phosphorus, omega-3 fatty acids, protein, and vitamin D. Additionally, they are a good source of calcium, niacin, copper, vitamin B2, and choline.

Serve with your favorite side dish. I love a piece of toasted whole wheat bread slice or just have it with no additional carbs as a very powerful snack.




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Tastes Great!
Min. Sugar
Healthy Fats
Nutrient Dense
Complex Protein