Sardine and Avocado Salad with Lemon-Dijon
A protein-packed salad with canned sardines (in olive oil) and creamy avocado, tossed in a zesty lemon-dijon dressing, perfect for supporting skin health and reducing inflammation. This mediterranean-inspired whole30 ready in about 10 minutes pairs (2 oz) in olive oil, drained sardines, medium, diced avocado, medium, juiced lemon for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 (2 oz) in olive oil, drained sardines
- 1 medium, diced avocado
- 1/2 medium, juiced lemon
- 1 tsp diplomatic mustard
- 1 tbsp olive oil
- 1 tbsp finely chopped chives
- pinch sea salt
Instructions
- Step 1: Place 2 (2 oz) drained sardines in a bowl and mash with a fork until flaky; add 1 medium diced avocado, 1/2 medium lemon juiced, 1 tsp dijon mustard, and 1 tbsp olive oil.
- Step 2: Gently fold together with 1 tbsp finely chopped chives and a pinch of sea salt until evenly combined and creamy, taking care not to over-mix the avocado.
- Step 3: Chill for 10 minutes to let flavors meld, then serve chilled as a refreshing salad or on a bed of leafy greens.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Sardine and Avocado Salad with Lemon-Dijon take to make?
Total time is about 10 minutes (10 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Sardine and Avocado Salad with Lemon-Dijon?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium, diced avocado from drying out.
Can I substitute ingredients in Sardine and Avocado Salad with Lemon-Dijon?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Sardine and Avocado Salad with Lemon-Dijon for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Sardine and Avocado Salad with Lemon-Dijon?
Mediterranean whole30 like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Substituted chicken for tofu and it worked beautifully.
- ★★★★★
My partner, who's usually picky, absolutely loved this.
- ★★★★★
Used half the salt and it was still plenty flavorful.
