Our team and clients can’t get enough of this delicious, nutrient-packed Buffalo Tuna & Sardine Salad created by our incredible Functional Dietitian, Isabel Fay. It’s flavorful, easy to make, and loaded with ingredients that not only taste amazing but also support your health in meaningful ways. Combining wild-caught tuna and sardines, this salad is a perfect blend of protein and essential nutrients, making it a go-to meal or snack.

Servings: 2

Ingredients:

• 1 can wild-caught skinless/boneless sardines
  (You can totally choose skin on and bone in for a calcium boost– as the bones are super soft and the skin mashes down well too!)

• 1 can wild-caught tuna

• ¼ cup avocado oil mayo

• 2+ tbsp. Primal Kitchen Buffalo Sauce
  (I tend to add more because I like the tangy kick!)

• ½ cup chopped dill pickles (I like the Grillo’s Pickle de Gallo!)

• ¼ cup chopped red onion

• ¼ cup chopped fresh dill

• Salt and pepper to taste

Note: Adjust the mayo and buffalo sauce based on your preference. For a little extra tang, go ahead and add an extra splash of buffalo sauce like I do!

Directions:

1. Add the tuna and sardines to a mixing bowl.

2. Mix in the mayo and buffalo sauce with a fork, breaking up the fish into flaky pieces as you go.

3. Add in the chopped pickles, red onion, and fresh dill.

4. Season with salt and pepper to taste, and enjoy!

Serving Suggestions:

Isabel loves serving this on a slice of toasted sourdough bread or with a side of seeded crackers, along with any of these veggie sides or fresh carb add-ons:

Veggie Sides/Add-On Ideas:

• Top with greens (microgreens, spring mix, arugula, etc.)

• Snap or snow peas

• Cherry tomatoes

• Carrots

• Jicama slices

• Cucumber

Carb Sides/Add-On Ideas:

• Sliced apple or pear

• A cup of berries

• Fruit of choice

• Side of bean or grain salad

Why We Love This Recipe: The Benefits of Fatty Fish

Did you know that seafood, particularly fatty fish like tuna and sardines, is the #1 source of beneficial omega-3 fatty acids? Adding omega-3-rich fish to your diet not only adds quality protein but also key nutrients like iodine, zinc, selenium, B vitamins, and glycine.

Increasing seafood intake has been shown to support various aspects of health and hormone balance, such as:

• Reducing elevated testosterone

• Decreasing overall inflammation

• Improving period-related symptoms

• Supporting healthy blood sugar regulation

• Boosting mood and emotional well-being

For those trying to conceive, the benefits are even more compelling. One study found that eating just 2 servings of seafood per week (about 8 servings per month) before and during TTC was associated with a shorter time to conception. Adding nutrient-dense, omega-3-packed seafood to your regular diet can help support both reproductive health and overall wellness.

Give this Buffalo Tuna & Sardine Salad a try — it's packed with flavor and loaded with benefits. We think you’ll love it as much as we do!