Tomato, Shallot & Sardine Salad (easy sardine recipe!)

November 10, 2022

How & Where to donate your used clothes

Seaweed Health Benefits

15+ Non-Toxic Sunscreen Brands

Now Trending:

I'm Madeleine!

I’m the girlfriend you text when you’re scratching your head reading labels in the grocery store, the confidante you blurt your “I can’t tell anyone else!” bathroom shenanigans to and the handy science nerd who comes through with the best cost-cutting, time-saving health tips you don’t know how you ever lived without.


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.

Sardine Recipe

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

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


  • 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



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


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! 


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.


Did you make this recipe?

Share a photo and tag me — can't wait to see what you've made!

Other Recipes You May Like:

The Wise Consumer

+ show Comments

- Hide Comments

add a comment
follow along 
on Instagram:

Contact >

Get on The List >


© the wise consumer