Avocado Salad Recipe With Sardines

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This Avocado Salad Recipe with Sardines tastes fantastic and it’s jam packed with nutrients.

Sardine Recipes in general are a great source of calcium, and Omega 3 fatty acids which help reduce the risk of heart disease.

The sardines can be replaced with any other oily fish. Mackerel is particularly good for you.

Avocado Salad Recipe with Sardines:

  • Prep time: 21 minutes
  • Serves 3


  • 2 tins of sardines in extra virgin olive oil
  • 2 ripe avocados, peeled, de-stoned & diced
  • 2 baby gem lettuces
  • 1 small red onion, finely chopped
  • 1 tbsp of capers, drained & chopped
  • 1 tbsp of chopped fresh parley, for garnish

For the dressing:

  • 3 tbsp of extra virgin olive oil, drained from the sardines
  • 1 tbsp of red wine vinegar
  • ½ tsp of dried oregano
  • Fine sea salt and freshly ground black pepper


First drain your sardines and retain the olive oil for later. Then take your gem lettuce and cut off the roots and seperate the leaves. Wash them in cold water then place them in a salad spinner to dry off the excess water as this will weaken the dressing.

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Take a large bowl and add the baby gem lettuce leaves, then add the diced avocado, sardines and the chopped onion & capers. Combine lightly then place to one side while you prepare the dressing.

Take a container that has a tight fitting lid and add three tablespoons of the olive oil saved from the tinned sardines, then combine it with the tablespoon of red wine vinegar and the oregano. Add some seasoning then shake vigorously to emulsify it. Check the seasoning and alter it to suite.

When your ready to serve your avocado salad simply add the dressing to the other ingredients in the bowl and combine lightly so that everything is coated in the dressing. Divide between three plates and garnish with the chopped fresh parley.


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