Sardines on Wasa Crackers with Beet Salad

Canned sardines are a convenient way to get a weekly serving of omega-3 rich fish. Pair with an arugula beet salad, for a light summer lunch.
Sardines on Wasa crackers with beet salad

*Sardines on Wasa crackers with capers and onion Beet and arugula salad Lemon sparkling water*

Makes 4 servings

2 cans sardines in olive oil
8 Wasa crackers
1/4 red onion, chopped finely
3 tbsp capers

5 oz arugula
2 beets
3 tbsp walnuts
4 oz goat cheese

2 tbsp olive oil
2 tsp red wine vinegar
1/2 tsp Dijon mustard
Salt and pepper to taste

In Advance:

Wash beets and trim top and bottom from them. Wrap in foil and roast at 400 degrees for an hour or until cooked through.


  1. Drain sardines and remove backbone from center of each fish. Coarsely mash sardines and place on top of Wasa crackers to cover. Sprinkle with chopped onion and capers.
  2. Peel and slice beets.
  3. In a large mixing bowl, whisk together olive oil, red wine vinegar and Dijon mustard. Add salt and pepper to taste.
  4. Add arugula, sliced beets and walnuts to bowl and toss with dressing to coat.
  5. Serve sardine crackers on plate, with salad on the side sprinkled with goat cheese.

Note - If two people are working on this meal, it works well for one to prepare the sardine crackers, while the other makes the salad.