Best Tomatoes To Use

The best tomatoes will be found when they are in season and this recipe will work with pretty much any tomato. Today, I used lovely heirloom tomatoes, mainly for their color and flavor, but I sometimes use Roma tomatoes and you can choose any other type of tomato that looks good when you’re buying them or picking them from your garden. 

Look for tomatoes that are ripe, flavorful, and have a good balance of sweetness and acidity. Here are some of the top choices:

1. Roma Tomatoes: Also known as plum tomatoes, they are less juicy than other varieties but have a concentrated flavor that works well in salads.
2. Heirloom Tomatoes: Known for their rich flavor and varied colors and shapes, heirloom tomatoes are a great choice for their sweetness and depth of flavor.
3. Beefsteak Tomatoes: These large, juicy tomatoes are perfect for salads due to their meaty texture and robust taste.
4. Vine-Ripened Tomatoes: Tomatoes that are allowed to ripen on the vine generally have better flavor than those ripened off the vine, making them an excellent choice for salads.
5. Campari Tomatoes: These are small, juicy, and sweet, with a good balance of acidity, making them ideal for salads.
6. Cherry or Grape Tomatoes: Small and sweet, they add a burst of flavor and a nice visual appeal to the salad.

When preparing a Spanish tomato salad, it’s important to use the freshest tomatoes available. Look for tomatoes that are fragrant, with a slight give when gently pressed. To maximize their flavor, avoid refrigerating them before use, as cold temperatures can diminish their taste and texture.

More Tomato Salad Recipes:

• Effortless 3-Minute Spanish-Style Tuna Tomato Salad Recipe
• 5 minute Spanish tomato salad (Quick and easy summer salad)
• Mediterranean Tomato Salad (with Manchego and Pesto)
• Tomato burrata salad with basil and garlic dressing

Why You Should Use Sardines Preserved In Olive Oil

Using sardines preserved in olive oil offers several advantages, making them a popular choice for cooking. Olive oil, and particularly extra virgin olive oil, acts as a flavor enhancer, allowing the flavor of the sardines to shine through. 

Olive oil also acts as a natural preservative, helping to extend the shelf life of sardines and maintaining their quality over time. This means there is no need to add artificial preservatives. 

Olive oil preserves the nutrients in sardines better than water or other preservation methods, ensuring that you get the full benefit of their vitamins and minerals.

Good quality EVOO also has numerous health benefits, including being rich in heart-healthy monounsaturated fats, combined with the omega-3 fatty acids that is found in sardines, this makes for a highly nutritious food choice.

Discover more facts about the health benefits of olive oil in our article: Olive Oil Nutrition Facts and how it can benefit your health

Are Canned Sardines Healthy?

Yep, sardines (including canned sardines) are very healthy and are a staple in the Mediterranean diet. Canned sardines are convenient and considered a healthy food choice for several reasons:

1. Rich in Omega-3 Fatty Acids: Sardines are an excellent source of omega-3 fatty acids, which are essential for heart health. Omega-3s help reduce inflammation, lower the risk of heart disease, and support brain health.
2. High in Protein: Sardines provide a substantial amount of high-quality protein, which is important for muscle maintenance, growth, and overall bodily functions.
3. Packed with Vitamins: Sardines are rich in vitamins, particularly vitamin B12, which is crucial for nerve function and the production of DNA and red blood cells. They also contain vitamin D, which supports bone health and immune function.
4. Mineral-Rich: Sardines are a great source of essential minerals such as calcium (especially if you consume the bones), phosphorus, and selenium. Calcium and phosphorus are vital for bone health, while selenium has antioxidant properties that protect cells from damage.
5. Low in Mercury: Compared to larger fish, sardines have lower mercury levels because they are lower on the food chain. This makes them a safer option for regular consumption.
6. Good Source of Coenzyme Q10: This compound helps produce energy in cells and functions as an antioxidant, protecting cells from oxidative damage.
7. Convenient and Long Shelf Life: Canned sardines are a convenient, shelf-stable source of nutrition, making them an easy addition to a healthy diet.

Sustainable: Sardines are often considered a more sustainable seafood option due to their abundance and the relatively low environmental impact of harvesting them.

How Much Seasoning to Use With Sardines

Use just a pinch of salt and pepper for seasoning this recipe. This is mostly aimed at drawing out some moisture in the tomatoes. The sardines have plenty of saltiness and flavor all of their own and do not require additional seasoning. 

We always use good quality salt for cooking and seasoning food as it’s healthier and tastier. For this recipe, we used coarse pink Himalayan salt. If you want to discover more about the best types of salt for cooking (and what avoid), check out our complete Guide to Salt. 

Tomato and Sardine Salad: Nutrition Facts

This salad uses natural, healthy, and fresh ingredients with a majority of them found in the Mediterranean diet (read more about ingredients that unlock the power of protein in the Mediterranean diet, like sardines). As I mentioned above, sardines are oily fish that are loaded with nutrients the body needs. 

Tomatoes, onions, and garlic all have numerous health benefits too, from lowering cholesterol levels and providing anti-inflammatory properties, to more generally aiding digestive health. 

Here’s an overview of the health benefits:

Tomatoes:

1. Rich in Vitamins and Minerals:
• High in vitamin C, potassium, folate, and vitamin K.
2. Antioxidant Properties:
• Contain lycopene, an antioxidant linked to reduced risk of heart disease and cancer.
3. Heart Health:
• May help lower blood pressure and cholesterol levels.
4. Skin Health:
• The vitamins and antioxidants in tomatoes promote healthy skin.

Sardines:

1. High in Omega-3 Fatty Acids:
• Beneficial for heart health, reducing inflammation, and supporting brain function.
2. Rich in Protein:
• Excellent source of protein for muscle repair and growth.
3. Packed with Vitamins and Minerals:
• Provide significant amounts of vitamin D, calcium, and B12.
4. Low in Mercury:
• Compared to other fish, sardines have lower mercury levels.

Nutrition Facts

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