This post originally appeared on Pills to Paleo, my former website.

I used to HATE sardines. In fact, I banned them from the house a few years ago, even though my husband loves them. I’ve since happily welcomed them back, and I’m now trying to eat them as frequently as possible.

What changed?

Since I’ve started caring more about my health, I’ve read so much about the benefits of sardines. They’re loaded with vitamin D (very few foods are) and packed with healthy omega 3 fatty acids. Hello, brain food!

I’ve figured out that the trick to stomaching them is getting high-quality, wild-caught sardines packed in extra-virgin olive oil and preparing them in a way that masks excess fishiness.

Don’t skimp on quality. If you get the cheapest tin you can find, you’re not going to be pleased. The smell that comes from low-quality sardines is the precise reason they used to be banned from my house. I also look for tins that are packed in extra-virgin olive oil. Stay FAR AWAY from varieties packed canola oil and other industrial oils. Yes, the quality ones still smell fishy, but they’re not gag-inducing. Brands I like include:

• King Oscar
• Bela
• Wild Planet

Today, I’m going to share one of my favorite sardine recipes with you. Stay tuned for more posts about sardines in the near future!

Paleo and Whole30 Simple Sardine Salad Recipe

INGREDIENTS:

• 1 tin wild-caught sardines packed in extra-virgin olive oil
• 1/2 ripe avocado
• 1/4 cup grated carrots
• 1/4 tsp sea salt (more to taste, if desired)
• 1/4 tsp garlic powder
• 1/8 tsp fresh-ground black pepper
• 1 tbsp lemon juice
• Peppers, cucumber slices, or nori paper for serving

INSTRUCTIONS:

1) Remove the sardines from the tin by lifting them with a fork, then place them into a small mixing bowl. Drain the excess oil — you don’t want it in this recipe.

2) Add 1/2 ripe avocado to the bowl and mash the sardines and avocado well. Add the lemon juice, pepper, garlic powder, and sea salt, then mix thoroughly.

3) Stir in the grated carrots until well combined. The carrots should thicken the mixture and help it stick together.

4) Serve with bell peppers, cucumber slices, and/or nori paper (seaweed). You can even use this mixture as a base for sushi rolls!

Let me know what you think in the comments!

Here’s the mixture before the carrots are stirred in.

Here’s the final product!