The 2024 European guideline on fatty liver disease (MASLD) recommends a Mediterranean eating pattern whether or not you are losing weight. In practice that means beans, vegetables, olive oil and fish, and few ultra-processed foods. This salad is that pattern on a plate.
Sardines are small, low in mercury, inexpensive and loaded with omega-3 fats. Mashed with a fork into the beans, they melt into a rich dressing. Fennel brings crunch and a hint of anise that cuts through the oil.
Sardine and White Bean Salad
Salad
- 2 tins (3.75 oz / 106 g each) sardines in olive oil
- 1 can (15 oz / 400 g) cannellini beans, drained and rinsed
- 1 small fennel bulb, shaved thin (or 2 celery stalks, sliced)
- 1/4 red onion, thinly sliced
- 2 big handfuls arugula (rocket)
- 1/2 cup (15 g) flat-leaf parsley, chopped
- 1 tbsp capers, drained
Dressing
- Zest and juice of 1 lemon
- 2 tbsp (30 ml) extra virgin olive oil
- Black pepper
- Pinch of chili flakes (optional)
To serve
- 2 slices seeded rye or sourdough, toasted (optional)
Method
- Soak the sliced onion in cold water for 5 minutes, then drain. It takes the harsh edge off.
- In a bowl, whisk the lemon zest, juice, olive oil, pepper and chili. Add the beans and toss so they absorb the dressing.
- Add the fennel, onion, parsley and capers. Toss gently.
- Pile the arugula onto plates, top with the bean mixture, and lay the sardines over the top. Break them up a little as you eat.
- Serve with toast if you like.
Fiber is an estimate based on USDA values and will vary with brands and portions. US cups and ounces are given with metric weights and volumes.
Why this works for insulin resistance
- Omega-3 fats from fish lower triglycerides and have been studied for reducing liver fat.
- White beans deliver soluble fiber and protein. A can has about 15 g of fiber.
- Olive oil is the base fat of the Mediterranean pattern linked to less liver fat.
- No sugar and no refined starch. The glycemic load is very low.
Make it your own
- Use mackerel or canned salmon in place of sardines.
- Rinse the beans well to remove excess sodium, and choose tinned fish in olive oil, not brine, for a better flavor.
- Add chopped olives or sun-dried tomatoes for a more savory salad.
- If you do not like whole sardines, mash them into the beans with the dressing.
Read Fatty liver and insulin resistance, or start with our guide to insulin resistance. For more ideas on adding fiber, see the fiber guide.
More fatty liver recipes
- Lemon Herb Cod with Tomatoes and White Beans (20 Minutes)
- Tuna Cucumber Avocado Salad with Lime (10 Minutes)
- Lentil Parsley Walnut Tabbouleh (20 Minutes)
- Olive Oil Herb Omelette with White Beans (12 Minutes)
- Broccoli Garlic Chickpea Pasta (20 Minutes)
Every recipe here avoids added sugar, refined flour and high-load fruit. Learn how glycemic index and glycemic load work.
Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.