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recipe: sardine salad

recipe Oct 10, 2022

95% (!!) of Americans are deficient in EPA & DHA, two types of omega-3 fatty acids. Omega-3s are essential for immune & cognitive function. Our brains are comprised of 60% fat, a majority of which should be omega-3s for optimal function.

My favorite way to incorporate these healthy fats is to eat sardines a few times a week.

Before you balk at the idea of eating sardines … if you like tuna salad, you will love this recipe. Good-quality sardines are no more “fishy” than tuna. Sardines are sustainable, lower in mercury, and a rich source of EPA+DHA, B-12, and minerals. Tuna, on the other hand, is heavily overfished and high in toxic metals like mercury. 

Sardines are good for you, good for the planet, and good for your wallet!


Dr. Kat's Favorite Sardine Salad




  • 1 tin sardines in olive oil
  • 1/2 avocado
  • 1/2 lemon, squeezed
  • small handful of seeds: pumpkin, sunflower - whatever you like to give it a crunch
  • handful of chopped fresh herbs: basil, parsley, chives - whatever you have.
  • salt, pepper, hot sauce to taste (optional)



  • Combine avocado & sardines in a bowl - mash it up with a fork. mix in the rest of the ingredients. Eat over greens or with gluten-free crackers (Mary's are my favorite)

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