Brain-Healthy Sardine Salad
A flavorful, no-cook sardine salad inspired by Mediterranean and MIND diet principles. Rich in omega-3 fats, polyphenols, and plant-forward fiber, this low–glycemic load meal supports vascular, inflammatory, and cognitive health while delivering ample protein in a simple, satisfying format.
Ingredients
- sardines in extra-virgin olive oil drained, 2 cans (3.75 oz / 106 g each)
- extra-virgin olive oil 1 tablespoon
- fresh lemon juice 1½ tablespoons
- Dijon mustard 1 teaspoon
- garlic finely grated, ½ small clove
- cherry tomatoes halved, 1 cup
- celery finely chopped, ½ cup
- red onion finely minced, 2 tablespoons
- green olives chopped, ¼ cup
- fresh parsley chopped, 2 tablespoons
- black pepper freshly ground, ¼ teaspoon
- dried oregano ¼ teaspoon
- sea salt to taste (optional)
Instructions
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, grated garlic, black pepper, and oregano until emulsified.
- In a large bowl, combine leafy greens, tomatoes, celery, red onion, walnuts, and parsley. Add the sardines and gently break them into large flakes.
- Drizzle the dressing over the salad, toss gently to combine, and adjust seasoning with sea salt if needed. Serve immediately.
Notes
- Keeps well refrigerated for up to 24 hours
- Serve over mixed leafy greens, with a slice of whole-grain or sprouted bread, with crispbread or nut/seed crackers.