Last updated February 1, 2019 by Lisa Richards, CNC

Cool Sardine Salad

Sardine Salad

This Scandinavian-inspired salad pairs cool, fresh, crunchy vegetables with sardines. Sardines are a cold-water, fatty fish low in mercury and rich in essential vitamin D and omega 3s. Tossed in a fragrant dill vinaigrette, this salad will brighten your day at any time of year!

You can serve this salad as a main or a side dish. Accompany it with a slice of coconut bread, crackers or with crudités like cucumbers, bell peppers or celery.

Many fish are excluded from the Candida diet because of their mercury and heavy metal content. This is particularly true for the largest fish, i.e. those at the top of the food chain, which spend their whole lives eating small organisms and absorbing the toxins that they carry.

The non-toxic fish that feature on the foods to eat list include wild salmon, sardines, anchovies, and herring. The fish you should be avoiding include tuna and swordfish.

4.15 from 28 votes
Sardine Salad
Cool Sardine Salad
Prep Time
10 mins
Total Time
10 mins
Servings: 2 servings
Calories: 605 kcal
Author: Lisa Richards
  • 1 4oz can boneless, skinless sardines, drained
  • ½ cup thinly sliced fennel bulb
  • ½ cup cucumber, peeled and small diced
  • ¼ cup red onion, small diced
  • ½ avocado, diced
  • 2 Tbsp. Dill Vinaigrette (see recipe below)
  • Salt and pepper to taste
  • Chopped fresh dill for garnish
  • 6 Tbsp. extra virgin olive oil
  • 2 Tbsp. apple cider vinegar
  • 1 Tbsp. fresh dill, finely minced
  • Salt and pepper to taste
  1. In a medium bowl add sardines and break them up a bit with a fork.
  2. Add sliced fennel bulb, diced cucumber, red onion and avocado and Dill Vinaigrette, toss.
  3. Season with salt and pepper to taste, garnish with fresh dill and serve.
  1. Put all ingredients into a container with a lid, shake well. Refrigerate unused portion.

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  1. Keith says:

    The sardine salad sounds great. Can’t wait to try it. Sardines are great food–healthy,ready to eat and inexpensive.

  2. David says:

    How is it you manage to get avocados when they are out of season?

    1. Lisa Richards says:

      It’s usually not that difficult to find imported organic avocados. Avocados are also one of the foods where it’s not necessarily that important to go organic — they’re #1 of the ‘Clean Fifteen’ according to the EWG 🙂

  3. Sheila Caviness says:

    5 stars
    I am so happy you have the knowledge and recipies to share with everyone. I am looking forword to feeling healthy again. I believe l’ve forgotten what healthy feels like. I’m 66 and looking forward to health again. Avocodos are in my grocery stores, thank goodness. I Love them so much that I eat them 2 to 3 times a week. The Lord is blessing you!

  4. 5 stars
    I was really hesitant about the sardines. I stood in the grocery store looking at all the options and ingredients in the cans. But this salad was absolutely delicious! My taste buds jumped for joy! And I feel very satisfied and nourished. Thank you so much!

  5. Sam says:

    Thank you for this recipe, Lisa! I am following your detox can data plan and I’m getting ready to move on to phase 2. It really quite a few of my symptoms.

  6. Christina says:

    4 stars
    Thought I would hate it with the fennel, but it got me to try a new food and was delicious! The fennel added the perfect amount of crunch and the cucumber, coolness. I used red wine vineager and added lemon zest, added to a bed of arugla instead of bread. Went for seconds 😉

  7. Sumeyye says:

    5 stars
    hi, thanks for the recipe. I couldn’t find fennel bulb in my country. is there any alternative i can use instead of it?

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