Recipe: Tinned Sardine Salad

Tinned sardines do not get enough praise for how delicious and cheap they are. They are sustainable and so versatile. Here we’ve used them in a tasty salad but they are also great in pasta with a simple tomato sauce a bit like a puttanesca.

We love making this for lunches. You can whip up a big batch of the tabbouleh at the start of the week and add the sardines on the day. Try to go for sardines in lemon or olive oil to bring out the most in this dish. We paired ours with a beetroot houmous, however, feel free to try whatever you like, Farmdrop has a great selection.

Ingredients (makes 2): 

  • Tinned sardines
  • 50g fine bulgar wheat
  • 50g bulgur wheat
  • 50g flat-leaf parsley, chopped
  • 50g mint, chopped
  • 200g ripe tomatoes, deseeded and diced
  • 3 spring onion, finely sliced
  • juice 1
  • lemon
  • 3 tbsp olive oil
  • Houmous – we have a recipe for homemade here

Method:

  1. Rinse the bulgur wheat in a sieve until the water runs clear, this will probably take two of three goes. Drain well, then transfer to a bowl. Pour over 200ml boiling water, cover with cling film or a fitted plate and leave to stand for 20 minutes until the water is absorbed.
  2. Meanwhile put the chopped herbs in a large bowl and add the tomato and spring onion. Take the sardines out of the can and try not to use too much oil. Breathe fish through the mix.
  3. Thoroughly drain the bulgur, then add to herb mix, along with lemon juice and olive oil. Mix thoroughly, season and serve with humous.

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