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Day 5 Lunch: Sardines in Olive Oil + Sliced Cucumbers

Prep Time:

2 minutes

Cook Time:

0 Minutes

Serves:

1

Level:

Beginner

About the Recipe

Simple, nutrient-rich sardines packed in olive oil served alongside fresh, crisp cucumbers. This quick and easy lunch is loaded with healthy omega-3s, vitamins, and fiber, making it a perfect low-carb, high-fat meal.

Ingredients

Sardines & Cucumbers:

  • 1 can (3.75-4 oz) sardines packed in olive oil (wild-caught preferred)

  • ½ medium cucumber, sliced thinly (English, Persian, or regular)

  • Pinch of sea salt (optional)

  • Pinch of freshly ground black pepper (optional)

Preparation

Prepare the Sardines:

  1. Open the Can: Open the sardines and gently lift them out using a fork. Transfer to a plate and drizzle with a little extra olive oil from the can for added richness.

  2. Optional Rinse (if desired): If you prefer a milder taste, rinse the sardines under cold water to reduce the briny flavor, but note this removes some of the healthy fats.


Prepare the Cucumbers:

  1. Slice the Cucumber: Slice the cucumber into thin rounds or half-moons for easy pairing with the sardines.

  2. Season Lightly (Optional): Sprinkle with a pinch of sea salt and black pepper if desired for extra flavor.


Assemble & Serve:

  1. Plate Sardines & Cucumbers: Arrange the sardines and sliced cucumbers side by side on a plate for a simple yet satisfying lunch.

  2. Optional Garnish: Garnish with fresh herbs, such as parsley or dill, for added freshness and aroma.


Ways to Make it Budget Friendly:

  • Buy Sardines in Bulk: Purchase sardines in multi-packs or from discount stores to reduce the cost per can.

  • Use Canned Tuna as an Alternative: When sardines aren’t available or are pricey, swap with canned tuna in olive oil for a budget-friendly alternative.

  • Choose Regular Cucumbers: Regular cucumbers are often cheaper than English or Persian cucumbers and work just as well when sliced thin.

  • Stretch the Meal with More Veggies: Add a few extra cucumber slices or chopped celery to increase volume without adding significant cost.

  • Save Olive Oil from the Can: Use the remaining olive oil from the sardines to drizzle over the cucumbers, reducing the need for additional oils.

  • Add Leftover Veggies: If you have extra sautéed veggies from a previous meal, serve them alongside the sardines to avoid waste.


Quick Flavor Boost Options (Optional):

  • Lemon Zest & Juice: Add a squeeze of fresh lemon juice and a sprinkle of zest over the sardines for brightness and balance.

  • Chili Flakes for Heat: Sprinkle red pepper flakes over the sardines for a spicy kick.

  • Dijon Mustard Dip: Serve with a side of Dijon mustard to dip the cucumbers or drizzle over the sardines.

  • Garlic & Herb Olive Oil: Drizzle a little garlic-infused olive oil over the sardines and cucumbers for extra depth.

  • Capers & Red Onion: Add a few capers and thinly sliced red onion for a briny, tangy contrast.

  • Avocado Slices on the Side: Pair with sliced avocado for extra creaminess and healthy fats.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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