Sardine and Tomato Salad | Gestational Diabetes UK
Sardine and Tomato Salad

Tinned sardines are so reasonably priced and are jam-packed with goodness. If you enjoy eating sardines, then you should love this Sardine and Tomato Salad.

Quick and easy to make, tinned sardines are a great staple to have in the kitchen cupboard for a heart-healthy nutritionally packed meal.

Sardines are oily fish. Rich in long-chain omega-3 fatty acids which are good for heart health and are essential building blocks of the fetal nervous system. During pregnancy, it is recommended that no more than two portions of oily fish are consumed due to possible higher levels of pollutants in oily fish.

Adequate consumption of omega-3 fatty acids is vitally important during pregnancy as they are critical building blocks of fetal brain and retina. Omega-3 fatty acids may also play a role in determining the length of gestation and in preventing perinatal depression.

Jaclyn M Coletta et al (2010)
Sardine and Tomato Salad

Sardine and Tomato Salad

Sardine and Tomato Salad | Gestational Diabetes UK
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Course: Main Meals, Salads
Cuisine: Mediterranean
Diet: Diabetic, Gluten Free
Keyword: fish, salad, sardines
Free or Subscription Recipe: Free Recipe
Free from: coconut, dairy, eggs, gluten, nuts
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1 serving
Calories: 182kcal
Author: Jo Paterson


  • 120 grams tinned sardines in tomato sauce (or tuna with 3 tbsp of tomato passata)
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • ½ teaspoon wholegrain mustard
  • 1 tablespoon capers drained
  • 1 handful baby spinach or salad leaves
  • 1 whole spring onion chopped
  • 1 handful black olives
  • 6 pieces sunblush tomatoes or sundried tomatoes, or fresh cherry tomatoes
  • a good pinch salt and ground black pepper


  • Place the spinach/salad leaves in a large bowl with spring onion
  • Break the sardines into flakes over the salad, reserving the tomato sauce from the tin
  • Add the olive oil, vinegar and mustard to the tomato sauce and mix well to create a dressing. Season as needed
  • Pour the tomato dressing over the salad and toss to coat
  • Finish with the black olives, drained capers and sunblush tomatoes and then serve with a small serving of complex carbs such as 3 egg-sized chopped cooked new potatoes, 3 tbsp of couscous, some croutons or a slice of well-tolerated bread


Calories: 182kcal | Carbohydrates: 6g | Protein: 2g | Fat: 18g | of which saturates: 2g | Fibre: 2g | of which sugars: 3g