Salmon and Sardine Lettuce Wraps

Lunch is a time of day many people struggle with as far as making healthy choices. We are all so busy; running around, eating in front of our computers, or working through our lunch break meaning our food choices come last. When you don’t choose the right food at lunch it can set you up for even poorer choices later in the day. Even if you’re not grabbing pizza or a sandwich, that side green salad you think is perfect may be sabotaging you too. Most packaged salad dressings are packed with unfavorable ingredients like sugars, unhealthy oils, and unpronounceable preservatives, setting you up for 3pm candy jar cravings or nighttime snacking. It is important to nourish your body with nutrient-dense food that keeps you satisfied and full throughout the day! Today’s salmon and sardine lettuce wraps recipe will do just that!


Does the thought of eating sardines freak you out a little? Don’t let it! These little fish are probably the healthiest thing you could eat! When you mash it in a recipe like this you won’t even know they are there. Eventually you will be eating them straight from the can like I do! For now, try this recipe out. If you want to leave them out of this recipe and just do canned salmon that is fine, but this is what you’re missing out on:

  • Sardines contain  readily available Vitamin D, a fat soluble vitamin most people are deficient in, causing many health issues. Vitamin D is best absorbed through sunlight and foods like this!
  • Sardines are a good source of protein, 1 cup contains 22 grams!
  • The nutrients in sardines are known to help fight against heart disease and certain types of cancers.
  • Consuming sardines regularly will promote a healthy immune system by increasing the amount of immune cells.
  • The essential fatty acids in sardines reduce inflammation in the skin making it appear more healthy and beautiful.
  • Consuming sardines will help reduce your risk of age-related diseases such as macular degeneration and osteoporosis.
  • When you consume small wild fish like sardines you do not have to worry about mercury and heavy metal poisoning.


According to this study, sardines may lower insulin resistance in diabetics.


Salmon & Sardine Lettuce Wraps

serves 2



  • 1 can wild salmon (Wild Planet brand is best, bones and skins included for the most nutrition)
  • 2-3 TBSP (Annie’s or WF 365) Dijon Mustard
  • 2 sardines, mashed (wild planet brand in olive oil and lemon)
  • 1/2 mashed avocado
  • 1-2 stalks chopped celery
  • diced orange bell pepper
  • Borsari seasoning, to taste
  • a pinch of cayenne
  • black pepper, to taste


Place all ingredients in a bowl, mix and mash. Add the salad inside of bibb lettuce or lettuce of choice. Enjoy!

Note: I sometimes add Greek yogurt or bean-free hummus for mayo replacement. You may also use this method for canned tuna. I prefer Wild Planet skipjack light tuna. Learn more about their company and why Freevive prefers them for canned fish products here.









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