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Mauritian Sardine Salad-No Cooking-Quick and Healthy

Mauritian Sardine Salad Recipe

This sardine salad holds a big bowl of memory for me. I can’t say whether it was my dad’s favourite food or what but on Saturdays, around noonish I would see him coming home with a tin of sardine in his hands and a few Mauritian style baps.

No words out of him until he smashes this quick salad and drizzle loads of Pima confit which is a pickled green chilli in oil, garlic and salt. This pickle isn’t for the faint-hearted.  Almost every Mauritian family has at least one bottle of these pickles in the press.

Now that I have moved to Ireland, the land of potatoes and cabbage, I don’t tolerate the heat of these chillies that much but I like one or two.

Therefore I replace the pickled chilli with green chilli here which is also a regular thing. If feeding young kids do not add the chilli of course. My kids love this salad.

Sardines, being a small fish is rich in omega 3 an anti-inflammatory compound essential for producing hormones, helps brain function and energy production.

Onions are from the allium family that support the detoxification pathways also aiding with balancing hormones along with other body systems.

I often suggest my clients increase their oily fish intake up to 3 times a day if possible.

Some examples of oily fish are:

  • Mackerel
  • Herring
  • Salmon
  • Sardines
  • Anchovies

Let me know if you give this recipe a try.

Mauritian Sardine Salad- Quick and Healthy

Prep Time: 10 minutes

Yield: 2

Mauritian Sardine Salad- Quick and Healthy


  • 1 tin of John West Sardine in brine
  • 2 plum tomatoes chopped into small cubes
  • 1 green chili (optional)
  • 1/2 an onion chopped thinly
  • handful of freshly chopped coriander
  • Olive oil
  • Salt to taste
  • Squeeze of fresh lemon juice


  1. In a salad bowl add the drained sardines.
  2. Add all the chopped ingredients and season to taste
  3. Drizzle some olive oil (only if using the sardines in brine)
  4. Squeeze some lemon juice
  5. Use a fork to gently mix and crush the sardines.
  6. Enjoy!


In Mauritius this Sardine salad recipe is served with bread it can be served in anyway you prefer.

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