Anti Inflammatory Pesto-Walnut Sardine Salad with Cucumber
This salad is a powerhouse of ingredients that nutrition-minded cooks genuinely get excited about — sardines, walnuts, fresh basil, olive oil, and a rainbow of raw vegetables all landing in the same bowl. Sardines packed in olive oil are one of the most concentrated sources of omega-3 fatty acids you can find, and pairing them with raw walnuts doubles down on that same anti-inflammatory benefit without any fuss. The dressing is a coarse, spoonable pesto made right in a blender — basil, garlic, lemon juice, and extra virgin olive oil blitzed together until thick enough to cling to every piece of cucumber and cherry tomato. Folding the sardines in gently at the end keeps the flakes intact, so you get real texture in every bite rather than a mushy mash. A hit of fresh lemon juice brightens the whole thing and keeps the flavors from feeling heavy, even though the dish is genuinely satisfying. It comes together in minutes with no cooking required, which means you're not degrading any of those delicate oils with heat. Two generous servings, zero compromise.
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Learn more →Ingredients
2 servings
For the salad
- 2 cans (4.25 oz each) sardines in olive oil
- 1 large english cucumber (about 12 oz), halved lengthwise and sliced into half-moons
- 1 cup cherry tomatoes, halved
- 2 tbsp red onion, very thinly sliced
- 2 tbsp fresh flat-leaf parsley, roughly chopped
For the pesto dressing
- 1 cup fresh basil leaves, packed
- ⅓ cup raw walnuts
- 1 clove garlic
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- ¼ tsp salt
- ¼ tsp black pepper
For serving
- 1 tbsp raw walnuts, roughly chopped (optional)
- lemon wedges (optional)
Instructions
- 1
Combine the basil, 1/3 cup raw walnuts, garlic, olive oil, lemon juice, salt, and black pepper in a small food processor or blender. Pulse until a coarse, spoonable pesto forms — the texture should be thick enough to cling to the vegetables, not a smooth purée. Taste and adjust salt or lemon juice as needed.
- 2
Add the cucumber, cherry tomatoes, red onion, and parsley to a large bowl. Spoon the pesto dressing over the vegetables and toss until everything is evenly coated.
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