Canned sardines are far from new (they go as far back as the 1800s!), but only recently have they caught the eye of a younger generation. They’re affordable, rich with nutrients, a convenient pantry staple and – with the right third-party certification – are a sustainable alternative to other seafood and livestock. Sardines contain vitamins, minerals, protein and omega-3 fatty acids. Oftentimes they’re lightly smoked and canned in olive oil, adding to a richness in flavor that’s versatile across recipes like salads, sandwiches or even enjoyed on their own.
If you’re new to sardines, this sardine sandwich is the perfect introduction. You’ll experience a variety of familiar and delicious textures and flavors that complement the tinned fish. An apple cider vinegar dressing with dill coats a generous topping of arugula, tomatoes and onions, and the sardines are marinated in fresh lime juice. Use the bread of your liking to sandwich the flavors and juices.
Powerhouse Sardine Sandwich
Ingredients
- 2 4.4 oz. sardine tins drained & deboned
- 1/2 lime juiced
- 1 tomato small to medium thinly sliced
- 1 small red onion thinly sliced
- 1 cup arugula or arugula green sprouts
- 1/2 tsp. dill
- 1 Tbsp. avocado oil mayonnaise
- 1/2 tsp. Himalayan salt
- 1/2 tsp. black pepper
- 1 Tbsp. extra virgin olive oil
- 2 tsp. apple cider vinegar
Instructions
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In small bowl, whisk together olive oil, apple cider vinegar, salt and pepper. Add tomatoes, arugula, onions and dill, and gently combine.
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Add sardines to separate small bowl with lime juice and let marinate.
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Spread avocado-mayo on bread slices and add arugula, tomatoes, onions and dill.
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Place sardines on top, close the sandwich and cut in half.
Recipe Notes
- Additional toppings can be capers, chopped olives, micro greens and hot peppers.
- Any lettuce will work but arugula adds a peppery, nutty flavor.
- Other spice options could be red pepper flakes or even hot sauce.
- For bread, try ciabatta or kaiser rolls, rye or pumpernickel, sprouted or homemade protein bread.
- Explore more sardine options and gather ingredients at Vitacost.
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