This Tomato, Shallot and Sardine Salad recipe is perfect for those days when you don’t have time to cook but you’re looking for something tasty, simple, and healthy.

I grew up eating sardines. It’s one of those foods that reminds me of childhood. Is that weird? Maybe. But sardines remind me of my French grandfather. I have really fond memories of him standing out in the backyard grilling fresh sardines over dried wine branches during our summer evenings in France.

And, once the cooking was done, we’d all gather around the dinner table and enjoy our perfectly grilled sardines with a nice glass of wine, fresh bread, and a simple tomato salad. I loved every minute of these dinners.

While I can’t recreate this exact experience for you, I did want to share some of the flavors that accompanied these happy memories —  sweetened tomatoes, crispy shallots, and, the star ingredient, sardines!

Why I love sardines

Did you know a recent study recently published by Frontiers in Nutrition recently listed canned sardines (with bones) as one of the foods with very high aggregate micronutrient density for women of reproductive age (WRA)!? 

“Foods were classified,” the report shares, ”into one of four levels of micronutrient density based on the calories and grams needed to provide one-third (for individual nutrients) of recommended intakes of vitamin A, folate, vitamin B12, calcium, iron, and zinc.” 

 Not to mention that, sardines are packed with goodness.  These little fish are loaded in vitamin B12, Vitamin D, calcium, protein, and omega-3 fatty acids, i.e. healthy fats. And, to top it off, they’re delicious and budget-friendly! 

This sardine recipe is perfect for those days when you’re running short on time and are looking for something tasty, quick, and nutrient-dense. Ok, enough about sardines and why I love them so much. Let’s get cooking!

Tomato, Shallot and Sardine Salad

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If you’re looking for a simple way to add more sardines to your diet, this tasty sardine recipe is a perfect place to start! 

• Author: The Wise Consumer

Ingredients

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• 2 ripe tomatoes, chopped
• 1 small shallot, roughly chopped
• 1 can of sardines, with bones (I love Rain Coast Trading sardines)
• 2 tbsp red wine vinegar
• 1 tbsp olive oil
• Salt/pepper to taste

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Instructions

Salad:

In a bowl add the chopped tomatoes, shallot, and canned sardines.

Dressing:

In a small bowl mix the vinegar, olive oil, and salt and pepper. Whisk till thoroughly combined. 

Add dressing to salad and enjoy!

This salad pairs perfectly with a fresh slice of baguette or rustic bread! 

Notes

If you don’t have shallots on hand, this recipe is equally delicious with red onion. If using a red onion, I recommend only using 1/4 of the onion as it has a much stronger taste than shallots.

Best served immediately or eaten within 24 hours.

 

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• Baked gnocchi with tomatoes & basil

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The Wise Consumer

Madeleine is a Franco-American podcaster and blogger on a mission to inspire and empower women to live healthier, more eco-friendly, and conscious lifestyles. On her blog/podcast, The Wise Consumer, she covers topics ranging from nutrition and recipes to ethical fashion and eco living tips. When not working Madeleine is either spending time with family, developing new recipes, or trail running.

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