When you’re looking for a lunch or dinner that’s flavorful and nutrient-packed, sardines are a powerful choice. They’re rich in omega-3s, vitamin D, calcium, and high-quality protein — all while being one of the most sustainable seafood options you can put on your plate.
Today, we’re highlighting two exceptional brands — Fishwife and Wild Planet — and showing you how to turn their premium sardines into a beautiful Mediterranean Sardine Plate that’s perfect for a healthy lifestyle. We’ve also lightened it up slightly to make it lower in calories while still full of flavor and nutrients.
Mediterranean Sardine Plate
Serves: 1–2
Prep Time: 10 minutes
Protein: ~30g per serving
Calories: ~440 kcal per serving
Ingredients:
- 1 can sardines in extra virgin olive oil (Fishwife or Wild Planet)
- 1 cup roasted cauliflower florets (cooled or warm)
- ½ cup cucumber slices
- ½ cup marinated artichoke hearts (paleo-friendly)
- 6 olives (green or Kalamata)
- 1 tbsp tahini
- 1 tbsp fresh lemon juice
- 1 tsp olive oil
- Fresh parsley for garnish
- Salt and pepper to taste
Instructions:
- Prepare the base: Arrange roasted cauliflower, cucumber slices, marinated artichokes, and olives on a plate.
- Add the star of the plate: Place sardines (drained but keep a little of the olive oil for flavor) in the center.
- Make the drizzle: In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper until smooth. Add a splash of water if needed for consistency.
- Finish & serve: Drizzle sauce over the vegetables and sardines, garnish with fresh parsley, and enjoy immediately.
Where to purchase quality sardines:
Fishwife
- Sustainably wild-caught off Cornwall, hand-packed in Galicia, Spain.
- MSC-certified fisheries, single-origin extra virgin olive oil.
- Eye-catching packaging — perfect for gifting or stocking your pantry.
- Found at: Fishwife Website, Whole Foods, Target, Natural Grocers, select Costco locations.
Wild Planet
- Pole-and-line caught in the North Pacific — one of the most sustainable fishing methods.
- Firm, meaty sardines with a clean flavor profile.
- Accessible and budget friendly.
- Found at: Wild Planet Website, Amazon, Whole Foods, and most grocery chains.
Why Sardines Are a Smart Choice for a Healthy Lifestyle
Sardines are one of the most nutrient-dense foods you can eat. They’re naturally high in:
- Omega-3 fatty acids — supporting heart, brain, and joint health.
- Vitamin D — essential for immune function and bone strength.
- Calcium — especially when eaten with the soft, edible bones.
- Protein — helps maintain muscle mass, support metabolism, and keep you full.
- Low mercury content — safe to enjoy several times a week.
And because sardines are low on the food chain, they have a minimal environmental impact — making them as good for the planet as they are for you.
Final Thoughts
With high-quality brands like Fishwife and Wild Planet, it’s easier than ever to enjoy sardines as part of your paleo lifestyle. This Mediterranean Sardine Plate is simple, satisfying, and brimming with nutrients — proof that healthy eating doesn’t have to be complicated.
So next time you’re stocking your pantry, grab a few tins and make this easy recipe your go-to for quick, wholesome meals.
