Cilantro-Lemon Sardine Salad in Avocado Halves

Cilantro-Lemon Sardine Salad

I never thought sardines would be on my list of favorite foods. They’ve always, well, made me want to puke upon first olfactory whiff. Fish in general and sardines in particular have had this effect in the past. So, it is a new arrival to the list, and long overdue it appears. It turns out they’re SUPER healthy for you. They carry quite a nutritional wallop with copious amounts of vitamin B12 and selenium, each necessary for nerve and skin health. Add in omega-3 fats, protein, vitamin D, and calcium and you’ve got a full spectrum food source, making for an ideal lunch option!

Ingredients: (serves 2)

  • 1 can of sardines with bones, packed in either water or olive oil
  • 2 Tbs. chopped cilantro
  • 1 Tbs. mayonnaise (or not!)
  • 1 Tbs. spicy mustard
  • 1 Tbs. fresh lemon juice
  • 1 Tbs. dulse flakes
  • 1 whole medium avocado
  • Salt and pepper to taste

Combine all ingredients, except the avocado, in a small bowl and mash together with a fork. The bones in the sardines are small and hardly noticeable, so eat them bones and all for the added calcium boost.

To separate the avocado flesh from its skin, lightly run the tip of a spoon around a halve, then dig the spoon into the center of the avocado.

To serve, scoop a generous dollop into each avocado half, with a side salad of organic mixed greens and a light balsamic or miso dressing. Sounds a lot tastier than you initialed imagined, huh?



Eat whole, canned sardines for the calcium found in the bones. This is a super-effective means of acquiring this important nutrient. Just try it! You won’t even be able to taste them.

Replace cilantro for your preferred herb, such as basil, oregano, rosemary, or sage.

Lime can be used instead of lemon.

Since sardines are so small and low on the food chain, they don’t carry as much toxic mercury build-up in their bodies, making them a superior option to larger fish, such as tuna and swordfish. When mixed together with other ingredients, sardines taste very similar to tuna, so give it a try before you rule it out.


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