Tasty Sardine and Egg Salad

Let me tell you, sardine and egg salad is one of those recipes that just makes sense.

This protein-packed lunch combines two pantry staples in a way that’s both practical and tasty. The rich sardines and creamy eggs mix perfectly with crisp celery and a classic mayonnaise dressing.

It’s a no-fuss recipe that comes together in minutes, making it perfect for busy weekday lunches. A squeeze of lemon and some fresh herbs give it a bright, fresh taste that keeps me coming back for more.

It’s the kind of reliable dish that feels satisfying without weighing you down, ideal for those days when you want something quick but filling.

What Kind of Sardines Should I Use?

When shopping for sardines, you’ll find them packed in either water, olive oil, or various sauces – and any of these will work for this recipe. Water-packed sardines are the most neutral in flavor and lowest in calories, while olive oil-packed ones tend to be a bit richer and more flavorful. If you’re new to sardines, try starting with skinless and boneless varieties, though the bones are completely edible and actually pack a great calcium boost. Look for sardines from Portugal, Spain, or Morocco, which are known for their quality, and don’t be afraid to try different brands until you find your favorite. Just make sure to drain them well before using, especially if you’re using oil-packed ones.

Options for Substitutions

This protein-packed salad is pretty adaptable – here’s what you can switch up:

• Sardines: While sardines give this salad its signature flavor, you can use canned tuna, mackerel, or even smoked trout if you’re not a sardine fan. Just keep in mind that each fish will bring its own unique taste to the dish.
• Arugula: Not into arugula’s peppery kick? Try baby spinach, mixed greens, or watercress instead. Even chopped romaine would work well here.
• Marinated artichoke hearts: If artichokes aren’t your thing, try using roasted red peppers, olives, or even capers for that briny flavor. You could also use fresh cucumber for a different kind of crunch.
• Eggs: The eggs are pretty key to this recipe, but if you’re avoiding eggs, you could add some chickpeas or white beans for protein. Just know it’ll be a different salad altogether.
• Sea salt and black pepper: Feel free to experiment with different seasonings – a squeeze of lemon juice, red pepper flakes, or fresh herbs would all work nicely here.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing sardine and egg salad is overcooking the eggs – aim for jammy yolks by boiling them for exactly 7 minutes, then immediately placing them in an ice bath to stop the cooking process. Another common error is not draining the sardines properly, which can make your salad watery – take a moment to pat them dry with paper towels before flaking them into the salad. To keep your arugula from wilting too quickly, wait to dress it until right before serving, and consider leaving the sardines in larger pieces rather than mashing them too finely, which helps maintain their rich texture and prevents the salad from becoming mushy. For the best flavor balance, make sure to taste and adjust the seasoning just before serving, as sardines can vary in saltiness depending on the brand.

What to Serve With Sardine and Egg Salad?

This protein-packed sardine and egg salad pairs really nicely with some crusty sourdough bread or whole grain crackers to make it more filling. If you’re keeping things low-carb, try serving it on a bed of fresh lettuce leaves for easy wraps, or hollow out a tomato or cucumber for a fun presentation. For a Mediterranean-style meal, add some olives, pickled vegetables, and maybe a few lemon wedges on the side – the bright, acidic flavors work great with the rich sardines and eggs.

Storage Instructions

Keep Fresh: Once you’ve mixed up your sardine and egg salad, pop it in an airtight container in the fridge. It’s best eaten within 24 hours to keep the arugula fresh and crisp. If you’re packing it for lunch, try keeping the arugula separate until you’re ready to eat – this way it won’t get wilted!

Prep Ahead: Want to save some time? You can hard-boil the eggs and chop the artichoke hearts a day in advance. Just store them separately in the fridge, and toss everything together when you’re ready to eat. This makes putting together a quick lunch super easy!

Preparation Time	10-15 minutes
Cooking Time	10-12 minutes
Total Time	20-27 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 320-350
• Protein: 30-35 g
• Fat: 18-22 g
• Carbohydrates: 10-12 g

Ingredients

• 1 can (4.375 oz) wild planet wild sardines (in water or extra virgin olive oil)
• 2 fresh eggs
• 1 cup organic arugula
• 5 tablespoons chopped marinated artichoke hearts
• Sea salt and black pepper, to taste

Step 1: Preheat and Prepare Ingredients

Preheat your oven to 375°F (190°C) to ensure it’s hot enough for baking.

Meanwhile, place sardines into a small bowl and use a fork to gently break apart the meat.

Add artichoke hearts to the bowl and toss with the sardines until well combined.

Step 2: Assemble the Baking Dish

Transfer the sardine and artichoke mixture into a small oven-safe dish, such as a small oven-safe skillet.

Spread the mixture out evenly to create a flat surface for the eggs.

Step 3: Add Eggs and Season

Carefully break the eggs over the sardine and artichoke mixture, ensuring they remain on top.

Sprinkle the eggs lightly with salt and pepper to taste, adding additional seasoning if desired.

Step 4: Bake the Dish

Place the assembled dish in the preheated oven and bake for about 10-12 minutes.

Keep an eye on the dish and remove from the oven when the eggs are cooked to your preferred level of doneness, whether that’s runny, soft, or fully set.

Step 5: Serve

Once the dish is done cooking, remove it from the oven and let it cool slightly.

Serve the baked sardine and artichoke dish over a fresh bed of arugula for a delicious, savory meal.

Enjoy!