No-Cook Sardines Spinach Salad

This salad takes barely 10 minutes to put together and this may be the ONLY salad you will ever have to learn to make if you are eating for weight loss!!

This Salad is so filling, energizing and versatile.

The omega 3 fatty acids from fish, good ness of mint, crunch and proteins from the chia seeds and Walnuts also help boost your brainpower.

You could play with ingredients and make this in so many ways that you can never ever get bored.

I have even had this for my 3 PM snack at work while rest of my colleagues were indulging in some unhealthy vending machine snacks or cookies.


Replacement Suggestions to make variations of this Salad below:

  • Sardines could be replaced with Smoked Salmon, or pan-fried Salmon filet, Canned Tuna or even boiled eggs for proteins
  • Fresh Spinach could be replaced with spring greens or Mixed Greens
  • Mint could also be replaced with Arugula or fresh Thai Basil (or skip altogther when not in season)
  • For the added sweetness, you could use an orange, berries or Clementines
  • Chia seeds could also be replaced with basil seed, hemp seeds or flax seeds
  • Use Pecans or chopped almonds instead of Walnuts 

Ingredients (Servings: 2)

For Salad:

  • One 8 oz canned Sardines  - roughly chopped (pictured above with smoked salmon)
  • One Ripe Avocado - Pitted and Roughly chopped
  • 4-6 cups baby spinach
  • 1 cup fresh blueberries
  • 1 Green apple - roughly chopped
  • 1/2  cup light feta cheese crumbles
  • 1 cup chopped walnuts or pecans  (Skip if allergic to nuts)
  • Thinly sliced red onions - 1/2  cup
  • 15-20 Mint leaves, washed and roughly chopped

For Vinaigrette

  • 2 Tbsp Olive Oil
  • 2 Tbsp Balsamic Vinegar (Can use Apple Cider Vinegar if you prefer that)
  • 1 Tbsp Chia Seeds
  • Juice from 1/2 Lemon
  • Salt to taste
  • Black Pepper to taste


  • 1
    Combine all ingredients for Salad.
  • 2
    Whisk the Ingredients for Vinaigrette briskly to emulsify.
  • 3
    Drizzle the vinaigrette and mix salad. And Enjoy Guiltfree, as much as you want!
  • 4
    Vinaigrette can be stored for up to a week in the refrigerator.
Author: Sharfunnisa Quadri

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