Looking for a fast, easy, affordable, and nutritious lunch idea? Give these Scandinavian Sardine Sandwiches a shot.
Thank you to Chicken of the Sea for sponsoring this post.
I’m pretty sure canned pre-cooked fish was one of the greatest food inventions besides sliced bread. Anyone else agree? So easy, affordable, and nutritious!
And yummy too – our cat Zara agrees. Days where I eat canned fish for lunch are her FAVORITE days. 🙂
I’m assuming you guys are probably already canned tuna and salmon fans (psst: try my Easy Salmon Brown Rice Cakes recipe), but have you given sardines a shot yet?
They look gross but taste good, I promise. 🙂
And they are good for you, too!
Eating seafood, which includes fish and shellfish, at least two times per week (as recommended by the 2015-2020 US Dietary Guidelines for Americans) will reap plenty of nutritional benefits.
Seafood is not only high in protein, but also a great source of Omega-3 fatty acids, which support heart health and brain development and reduce inflammation.
And as far as fish goes, sardines in particular are nutritional superstars!
They are high in omega-3’s, contain virtually no mercury and are loaded with calcium (because of the tiny edible bones in the fish – a fun fact to gross people out with).
They also contain B vitamins, iron, magnesium, phosphorus, potassium, zinc, copper and manganese – and they’re super cheap AND shelf stable. Total win, right?
I usually buy sardines packed in water and add my own sauce to the mix, either mixed in with the sardines or as a spread on the sandwich or wrap I’m having with the sardines.
In the case of this recipe, simply mix together some plain yogurt and dijon mustard to create a creamy, tangy spread.
Hot tip: regular bread works fine here (just be sure to toast it), but this recipe is especially delicious if you use European-style rye bread – the really dense, thin, seedy bread!
It’s nice and sturdy and perfect for open faced sandwiches, and helps the bread to not get soggy if you pack this to go.
Once your dijon-yogurt sauce is on the bread, layer on some lettuce, cucumbers, sliced hard boiled eggs, and red onion.
And finally, add your sardines! Garnish with fresh dill and a hefty squeeze of lemon juice – such a yummy combo with fish.
Here’s the full recipe. Enjoy!
- 4 slices dense European-style rye bread (cut in half if it's too thick)
- 1/3 cup plain greek yogurt
- 1 tablespoon dijon mustard
- 4-6 leaves of lettuce
- 1/2 cucumber, thinly sliced
- 2 hard boiled eggs, sliced
- 1/4 red onion, thinly sliced
- 2 cans Chicken of the Sea Sardines in Water, flaked
- Fresh dill
- Lemons, for serving
- Mix together the greek yogurt and dijon mustard; spread on the bread slices.
- Top with lettuce, cucumbers, hard boiled eggs, and red onion.
- Top the sandwiches with the flaked sardines, then garnish with dill and squeeze lemon over the top.
Are you a sardine fan?