Spinach and Sardine Sandwich Recipe


Dive into a world of flavor and nutrition with our Spinach and Sardine Sandwich recipe. Perfect for health-conscious individuals seeking a quick and nutritious meal, this sandwich combines the rich flavors of lightly smoked sardines with the freshness of baby spinach and a hint of lemon, all nestled between a whole-wheat English muffin. Whether you're on the go or enjoying a leisurely lunch, this sandwich is a delightful way to incorporate more omega-3 fatty acids and greens into your diet.


  • 2 teaspoons extra virgin olive oil
  • 1 garlic clove, minced
  • 2 ounces baby spinach (about 2 cups tightly packed), rinsed
  • Salt, to taste
  • Freshly ground pepper, to taste
  • 2 slices of sourdough, lightly toasted
  • Dijon mustard (optional)
  • 2 canned sardines, preferably lightly smoked in olive oil (about 2 ounces)
  • Lemon juice, to taste
  • 1 teaspoon mayonnaise
  • 1 small tomato, sliced (optional)
  • Diced red onion (optional)

Preparation Steps:

Step 1: Sauté the Spinach

In a medium skillet, heat the extra virgin olive oil over medium heat. Add minced garlic and cook for about 30 seconds, until fragrant. Increase the heat, add the baby spinach, and sauté until wilted, using the water clinging to the leaves after rinsing. Season with salt and freshly ground pepper to taste. Remove from heat, drain, and press out any excess water.

Step 2: Assemble the Sandwich

Start by lightly toasting your sourdough. If you're using Dijon mustard, spread a thin layer on one slice if desired. Arrange the sautéed spinach over the mustard, followed by the sardine fillets. Sprinkle with lemon juice for a refreshing zing. Add sliced tomato and/or red onion if desired. Spread mayonnaise on the second slice of sourdough and complete the sandwich. Press down gently and cut in half. For those on the move, the sandwich can be wrapped and refrigerated for later consumption.

Pro Tip: This sandwich can be made in advance and stored in the refrigerator for up to a day, making it a perfect, nutritious option for travel or a busy day ahead.


Elevate your lunchtime routine with this easy-to-make Spinach and Sardine Sandwich recipe. It's not just delicious but packed with nutrients that support a healthy lifestyle. From the heart-healthy omega-3 fatty acids in the sardines to the iron-rich spinach, this sandwich is a power-packed meal that's sure to satisfy. Try it today and add a burst of flavor and nutrition to your meal plan!


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