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Easy Pan Fried Sardine Salad Recipe

See how to make a sardine salad recipe that's delicious AND healthy. These easy fried sardines make a perfect meal. One of the best sardine recipes out there!

Instructions

Prep Time 30 minutes
Cook Time 6 minutes
Total Time 36 minutes
Servings: 4 servings
Author Maya Krampf from WickedSpatula.com

Ingredients

  • 2 cans Sardines (packed in olive oil or water)
  • 1 tablespoon Lemon juice
  • 3 tablespoons Tapioca flour
  • 1 pinch Cayenne pepper
  • 1 pinch Chili powder
  • 1 pinch Cumin
  • 1 pinch Sea salt
  • 1 pinch Black pepper
  • 3 tablespoons Coconut oil (for frying)
  • 2 cups Watercress (including stems)
  • 2 cups Arugula
  • 1/2 cup Fresh parsley (minced)
  • 4 small Purple sweet potatoes

Dressing

  • 1 tablespoon Whole grain mustard
  • 1 tablespoon Apple cider vinegar
  • 1/2 teaspoon Lemon juice
  • 1 dash Hot sauce
  • 1/4 cup Olive oil
  • Sea salt (to taste)
  • Black pepper (to taste)
US Customary - Metric

  1. Place the sardines in a medium bowl with their juices and squeeze the lemon over them. Allow to marinate for 30 minutes.

  2. Bring a large pot of water to a boil and dice the sweet potatoes into bit size pieces. Place in boiling water and cook 7-10 minutes or until tender but not mushy. Drain and set aside.

  3. For the dressing, whisk together the mustard, vinegar, lemon juice, and hot sauce. Stream in the olive oil while whisking to incorporate. Season with salt and pepper to taste.

  4. Mix together the tapioca starch and spices. Heat the coconut oil over medium-high heat and remove sardines from marinade, dredge the sardines in the tapioca. Pan fry 3 minutes per side until nicely browned and crisp.

  5. Toss the water cress, arugula, parsley, and sweet potatoes with the dressing. Top with sardines and serve.

Recipe Notes

Serving Size: 1/4 entire recipe

Nutrition Information Per Serving

Calories: 483 | Fat: 31g | Total Carbs: 33g | Net Carbs: 29g | Fiber: 4g | Sugar: 5g | Protein: 18g

Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. Net carb count excludes both fiber and sugar alcohols (though the latter are rarely seen on this site), because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

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