• 1 can sardines (packed in water, plain, such as Wild Planet brand)
  • 1/2 avocado
  • 1-2 Tbsp diced white onions or green onions
  • 1 Tbsp lime or lemon juice (more or less to taste)
  • 1 heaping Tbsp Greek yogurt (plain and full, low or non-fat- may leave out if avoiding dairy)
  • 2 tsp Dijon mustard
  • 1 tsp Tamari or soy sauce (optional but delicious)
  • dash salt and freshly cracked black pepper
  • 1 large bell pepper, any color
  • OPTIONAL but great ingredients to add:
    2 tsp nutritional yeast (more protein and delicious)
    1 tsp curry powder, cilantro, parsley


Combine all ingredients in a large bowl, mashing avocado and sardines, as needed for your texture- liking.
Slice your bell pepper in half, removing the top stem and seeds. Place half on a plate and fill to the brim with your sardine-acado salad.
Eat, enjoy, and Omega it up!

Makes 2 servings
Serving Size: 1⁄2 bell pepper stuffed with 1⁄2 sardine mixture


Calories 198
Fat 8g
Saturated Fat 2.0g
Polyunsaturated Fat *0.6g
Monounsaturated Fat *3.8g
Cholesterol 61mg
Sodium 597mg
Potassium 197mg
Carbohydrate 11g
Fiber 4g
Sugar 3g
Protein 20g

*Poly- and Mono-unsaturated fats were not provided on the nutrition label of sardines and therefore the nutrition analysis does not calculate that into the numbers above. However, please not that a 2 oz serving a sardines provides >1000mg of omega-3 fatty acids, which are poly-unsaturated fats and extremely heart healthy.

Modified from What Runs Lori