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Asparagus Sardine Salad: A Nutritious Main Course


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Asparagus Sardine Salad is a nutritious main course dish. It can also be served in smaller portions to work as a starter or side dish. The affordable low-calorie asparagus is a boon for unhealthy fat reduction, proper digestion, and to regulate high blood pressure. The green spears are loaded with Vitamin A, K, and C while sardines fulfill the body’s need for Vitamin B12. Sardines are full of beneficial omega-3 fatty acids and minerals too. Both sardines and asparagus are healthy for pregnant women. Moreover, the body’s daily requirement of protein and calcium can be sufficed by eggs, cashews, & sardines.


image source: www.pixabay.com


for Asparagus Sardine Salad

  • 10-12 fresh asparagus spears
  • 1 cup fresh coriander leaves
  • 1 can of sardines in oil
  • 2 eggs
  • 1 tablespoon Peeled peanuts (8 grams)
  • 1 tablespoon Cashew nuts (8 grams)
  • 1½ teaspoon wasabi paste
  • 1 lime (juiced)
  • 1 teaspoon + a pinch of salt
  • 1/4 teaspoon red chili powder
  • 2 tablespoons sesame oil


Step 1: Open the can of sardines and drain out the oil. Transfer a fish on the chopping board and carefully slice both sides of the fish to get the fillets. Discard the bone. Repeat the filleting process with the rest of the sardines.

Step 2: Next, prepare the dressing for the Asparagus Sardine Salad. Take a bowl and squeeze the lime juice into it. Add the wasabi paste (1½ teaspoon), sesame oil (2 tablespoons), salt (a pinch), and red chili powder. Mix well.

Step 3: Fill half a saucepan with water, place both the raw eggs gently in the water, and put the pan on the stove. Add more water so that the eggs are fully submerged.

Step 4: Turn on the stove to medium-high and boil the eggs for 6 minutes. Transfer the cooked eggs to a bowl of ice-cold water. Peel and keep aside.

Step 5: Heat a pan on the stove over a high flame. Once the pan is hot, reduce to low heat, and add the peanuts & cashews. Toast them for 2-3 minutes by stirring continuously. Remove the toasted nuts onto a dish and let them cool for 5 minutes. Once cooled, crush them roughly.

Step 6: Place a pan filled with water on the stove. Add 1 teaspoon salt and bring the water to a rolling boil.

Step 7: Rinse the asparagus, snap off their woody ends, and drop them in the boiling water gently. Cook for 5 minutes and turn off the stove. Strain all the water and transfer the asparagus into a serving dish.

Step 8: Layer the sardine fillets on top of the asparagus. Cut the boiled eggs in half and softly place them in the center. Drizzle the salad dressing and sprinkle the crushed toasted nuts.

asparagus with poached egg

image source: www.pixabay.com


In case you or your kids are not a fan of boiled eggs, you can also top the Asparagus Sardine Salad with poached eggs. All those who are done having the usual steamed, sautéed, and cheesy asparagus must give this innovative “Asparagus Sardine Salad” a try!

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