My Typical Paleo Lunch & The Tastiest Way With Canned Sardines

7 comments

canned sardines salad recipe

Recipe: Sardines Forshmak Deconstructed Salad

In this post I show you my typical paleo lunch because many ask and because lunches seem to be problematic for  some people. Most want something fast, easy, inexpensive and nutritious and I think this meal nails that criteria. Secondly,  I hope that my way of eating canned sardines will inspire you to give them another go, even if you’ve been anti-sardines your whole life. 

My typical lunch meal is a deconstructed salad (it’s always a different mix of vegetables, whatever I have on hand) with a canned sardines forshmak (I’ll explain), drizzled with lemon juice, olive oil and some sea salt.  I almost always have some avocado and something green on the plate. I have this kind of lunch at least twice a week because it’s easy, fast and involves little cleaning up. It’s also one of those meals that you can easily transport in a lunch box or make in your office kitchen.

Now let’s chat about sardines. I think they’re a bit like anchovies – you either love them or you hate them. Most people like fresh sardines, grilled and seasoned with simple spices, lemon, parsley and so on. I had the best sardines in a coastal town of Biarritz in France, where sardines were so fresh and seasoned so perfectly, I thought I was eating a small snapper. It’s a completely different story with canned sardines, which most of the time smell and taste like cat food (I assume about the taste by the way, I don’t steal food from cats…yet). But there is a way to enjoy canned sardines and it is to a) experiment and find the best brand to suit your taste (I always go for the smaller sardines in olive oil or extra virgin olive oil,  I avoid anything with soybean, canola etc) and b) disguise the otherwise fishy taste and smell with other yummy, strong flavours.

Sure, you could go for canned tuna or salmon instead but think about the nutritional value of sardines (very high in Vitamin B12, vitamin D, selenium, one of the highest source of calcium outside dairy, very high in Omega-3 fatty acids, protein, low to none mercury levels) and the fact they are highly sustainable, easy to find and cheap. Make friends with sardines and your body will thank you for it.

Cook’s notes: Forshmak is a Jewish dish of chopped and mashed herring with onion, apple, egg, mayonnaise and other seasoning.  It’s very popular in Ukraine and Russia so I thought I’ll try to do something similar with sardines. A combination of red onion, sun-dried tomatoes, lemon and mayo works for me but you can experiment with different ingredients like capers, fennel, cucumber or olives, until you find what works for you. You can also use lemon and olive oil as a dressing instead of mayonnaise, or add a little tomato paste. One day, I will post a recipe for the actual forshmak as that’s very tasty.

Make your own mayonnaise

Calcium rich paleo foods

Ingredients

  • 90-100gm canned sardines (look for a brand with extra virgin olive oil)
  • 5-6 sun-dried tomatoes, chopped
  • 1/4 red onion, chopped finely
  • 1 tbsp mayonnaise (look for olive oil based or make your own of macadamia oil)
  • A pinch of black pepper
  • A squeeze of lemon

For the salad

  • 1/4 red pepper, diced
  • 1/2 celery stick, sliced
  • A handful of cherry tomatoes, sliced
  • 1/2 avocado
  • A pinch of sea salt, chili flakes, lemon juice & olive oil
  • Fresh parsley

Instructions

  1. Drain sardines and mash with a fork, leaving the bones in. The bones contain most of the calcium and are small enough to eat.
  2. Mix mashed sardines with onion, sun-dried tomatoes, mayonnaise, some lemon juice and black pepper.
  3. You can arrange everything around the sardines mixture on a plate or mix salad in a bowl and serve forshmak on top.

Preparation time: 10 minutes

Cooking time: none

Number of servings: 1

sardines_forshmak_closeup

Still can't find what you're looking for?

6 Comments

  1. Lucia
    Posted January 21, 2014 at 8:02 pm | Permalink

    I just had this for lunch today. Only thing different is added a couple small stalks celery and oh my what a tasty lunch it was. Thanks for giving me new ways to fix an old favorite…sardines!

    • imacri
      Posted January 22, 2014 at 12:48 am | Permalink

      Good to know that combo works for others. I know sardines is not the most popular of foods but I think mixing it up with yummy flavours makes it much more edible :)

  2. Posted August 4, 2013 at 3:48 pm | Permalink

    Do you mind if I quote a couple of your articles as long
    as I provide credit and sources back to your
    blog? My website is in the exact same niche as yours and my
    users would truly benefit from some of the
    information you provide here. Please let me know
    if this ok with you. Regards!

    • imacri
      Posted August 16, 2013 at 6:43 am | Permalink

      That’s fine :-)

  3. Yuma Henry
    Posted March 12, 2013 at 9:36 pm | Permalink

    I will definitely try this one later. I am planning to experiment on a TUNA instead of sardines. We’ll see how it turns out. Thanks, Irena! =)

  4. kate
    Posted February 3, 2013 at 8:50 am | Permalink

    This was absolutely delish! I am impartial to sardines, but the addition of sun-dried tomato, red onion and mayo makes them super tasty:)
    My hubby loved it too. Makes a nice change from my usual tuna salad. Loving all your recipes! Keep em coming. Thank you….

One Trackback

Post a Comment

Your email is never published nor shared. Required fields are marked *

*
*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

  • Or pick a category

  • Rejuvenate in 2014

    Rejuvenate Program
  • My cookbook

    Eat Drink Paleo Cookbook Promo Image
  • Is It Paleo?

  • Herbs Spices Guide
  • Got Yours?

  • Connect Daily

Facebook

Twitter

Google Plus

Follow Me on Pinterest
  • Macadamia crusted fish fingers with tarragon red cabbage coleslaw - just in time for Easter

    Pinned: 16 Apr 2014
  • No bake, no fuss and make ahead caramel chocolate fudge paleo slice recipe | Eat Drink Paleo

    Pinned: 14 Apr 2014
  • Cauliflower & beetroot couscous salad with toasted hazelnuts | Eat Drink Paleo

    Pinned: 9 Apr 2014
  • Cauliflower and beetroot couscous salad with toasted hazelnuts via eatdrinkpaleo.com.au

    Pinned: 9 Apr 2014
  • Healthy version of this delicious Easter dessert. Must try Easter Pashka with ricotta & raspberries via rejuvenatedforlife.com

    Pinned: 9 Apr 2014
  • Paleo treats: Choc-Hazelnut Salted Caramel Tart Recipe | Eat Drink Paleo

    Pinned: 7 Apr 2014
  • Drop-dead gorgeous chocolate hazelnut & salted caramel tart. Get the recipe with more pic and instructions here. #paleo #dairyfree #glutenfree

    Pinned: 7 Apr 2014
  • Grapefruit, Ginger & Lemongrass Sake Cocktails

    Pinned: 6 Apr 2014
  • Modern Coronation Chicken Salad via rejuvenatedforlife.com

    Pinned: 30 Mar 2014
  • 20 minute paleo meals: BLT salad with prawns and avocado

    Pinned: 30 Mar 2014

Instagram

Follow Me on Instagram
  • Forget me not...#nofilter #spring #london

    eatdrinkpaleo: "Forget me not...#nofilter #spring #london"
    45
    1
  • Somebody made a slow cooked chicken broth because somebody caught the flu! Ok body, show me how well you can fight. Happy Easter to me. Yay! 😷🍗🍵 #foodasmedicine #bonebroth #healing #flu #paleo #primal #nutrition #westonaprice #food

    eatdrinkpaleo: "Somebody made a slow cooked chicken broth because somebody caught the flu! Ok body, show me how well you can fight. Happy Easter to me. Yay! 😷🍗🍵 #foodasmedicine #bonebroth #healing #flu #paleo #primal #nutrition #westonaprice #food"
    53
    9
  • Are you ready for the long weekend and all the treats? This is my no bake and no fuss date, cashew & raw cacao slice. Recipe on #eatdrinkpaleo website. Wishing you all a fun and happy break.xo #paleo #dessert #paleouk #paleoaustralia #primal #jerf #glutenfree #cleaneating #fitfam #fitness #grainfree #cooking #food #yum

    eatdrinkpaleo: "Are you ready for the long weekend and all the treats? This is my no bake and no fuss date, cashew & raw cacao slice. Recipe on #eatdrinkpaleo website. Wishing you all a fun and happy break.xo 
#paleo #dessert #paleouk #paleoaustralia #primal #jerf #glutenfree #cleaneating #fitfam #fitness #grainfree #cooking #food #yum"
    119
    3
  • Mmmm...the smell of a freshly printed book. Eat Drink Paleo Cookbook is back in stock kids!!! Thank you to my talented designer @carlahackett for making it even more awesome for the second edition. Few extra recipes in there as well ;-) Big thanks to everyone who's bought and enjoyed it so far. I love every recipe pic that you tag me in or is hash tagged with #eatdrinkpaleo. For a self-published author, your support means everything. The fact that we sold out of the last print run so quickly made me reassured me that I made the right career move. Get 'em from my website, Amazon.com and soon on Amazon.co.uk. And of course a few shops and cafes in Australia, check out my resources page for stockists. #paleo #eatdrinkpaleo #food #cooking #foodie #primal #jerf #paleouk #paleoaustralia #paleocook #cookbook

    eatdrinkpaleo: "Mmmm...the smell of a freshly printed book. Eat Drink Paleo Cookbook is back in stock kids!!! Thank you to my talented designer @carlahackett for making it even more awesome for the second edition. Few extra recipes in there as well ;-) Big thanks to everyone who's bought and enjoyed it so far. I love every recipe pic that you tag me in or is hash tagged with #eatdrinkpaleo. For a self-published author, your support means everything. The fact that we sold out of the last print run so quickly made me reassured me that I made the right career move. 
Get 'em from my website, Amazon.com and soon on Amazon.co.uk. And of course a few shops and cafes in Australia, check out my resources page for stockists.  #paleo #eatdrinkpaleo #food #cooking #foodie #primal #jerf #paleouk #paleoaustralia #paleocook #cookbook"
    240
    18
  • Yummy paleo pop-up dinner Be At Buckley's by @tasha__be last night. I had sea bass ceviche, pork belly with the most lush caraway bone marrow sauce and coconut panda cotta, washed down with natural wine. Plus the best company of @paleopolly and friends. Next Be At Buckley's dinner is on next Tuesday 22nd. Check out @tasha__be IG for more details. Good vibes as well! #paleouk #primal #nourishingtraditions #ancestralfood #glutenfree #foodlondon #food #paleolondon #primalbritain #primaluk #BEatBuckleys

    eatdrinkpaleo: "Yummy paleo pop-up dinner Be At Buckley's by @tasha__be last night. I had sea bass ceviche, pork belly with the most lush caraway bone marrow sauce and coconut panda cotta, washed down with natural wine. Plus the best company of @paleopolly and friends. Next Be At Buckley's dinner is on next Tuesday 22nd. Check out @tasha__be IG for more details. Good vibes as well! #paleouk #primal #nourishingtraditions #ancestralfood #glutenfree #foodlondon #food #paleolondon #primalbritain #primaluk #BEatBuckleys"
    75
    8
  • Met up with the lovely Suzie from @primalkitchenuk at the trade show yesterday & for dessert I got to try all of the flavours of her nut & fruit bars. The packaging and flavours are as fun as the creator herself! Thanks @sarahcatford for taking the pic :-) #paleo #primal #primalbritain #paleouk #paleolondon #wellness #food #jerf #paleosnacks #glutenfree #grainfree #dairyfree #cleaneating

    eatdrinkpaleo: "Met up with the lovely Suzie from @primalkitchenuk at the trade show yesterday & for dessert I got to try all of the flavours of her nut & fruit bars. The packaging and flavours are as fun as the creator herself! Thanks @sarahcatford for taking the pic :-) #paleo #primal #primalbritain #paleouk #paleolondon #wellness #food #jerf #paleosnacks #glutenfree #grainfree #dairyfree #cleaneating"
    61
    1
  • Here is what happens when you let me into a Natural & Organic trade show... I guess someone has to trial all these healthy goodies and products. #crazybaglady #wellness #organic #naturalliving #testing #uk #london

    eatdrinkpaleo: "Here is what happens when you let me into a Natural & Organic trade show... I guess someone has to trial all these healthy goodies and products. #crazybaglady #wellness #organic #naturalliving #testing #uk #london"
    117
    5
  • Let's get cooking! #happiness #inspo #inspiration #life #recipes

    eatdrinkpaleo: "Let's get cooking! #happiness #inspo #inspiration #life #recipes"
    120
    7
  • Latest on EDP website is my beetroot cauliflower couscous salad with hazelnuts. Fresh, vibrant and so good for you. Pro tip - great with lamb!😉 #recipes #beetroot #food #SLR #canon #foodporn #paleo #primal #jerf #glutenfree #salad #health #wellness #longevity #cooking

    eatdrinkpaleo: "Latest on EDP website is my beetroot cauliflower couscous salad with hazelnuts. Fresh, vibrant and so good for you. Pro tip - great with lamb!😉 #recipes #beetroot #food #SLR #canon #foodporn #paleo #primal #jerf #glutenfree #salad #health #wellness #longevity #cooking"
    92
    5
  • Secret London #uk #dayoff #spring #selfemployment #travel #digitalnomad #london

    eatdrinkpaleo: "Secret London #uk #dayoff #spring #selfemployment #travel #digitalnomad #london"
    94
    0