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Pita topped with tzatziki, fresh veggies, and Mediterranean sardines.

Want to load up on fish high in Omega-3? These crisp and refreshing Greek Pitas With Sardines offer up a healthy dose of Omega-3s and a whole lot of flavor—perfect for an easy lunch or light dinner.

This post is sponsored by King Oscar | Thank you for supporting the brands I love and trust.

It’s pretty easy to fall into a lunch slump. When you work from home, a can of soup is convenient; when you pack a lunch, a limp and uninspired sandwich is often the result. Unless of course you’re my husband, who works in tech and gets bougie complimentary lunches on the reg. (I chuckle when he tells me he’s had Laotian crispy pork belly soup with rice noodles and I get to follow up with tales of my generic egg salad sammy.)

But I recently upped my lunch game with this hearty Greek pita topped with crunchy fresh veggies and tender sardines. It’s simple to make, it’s wholesome, and it’s hella satisfying. So okay, it might not compete with my husband’s fancypants downtown luncheons—but it sure as heck looks pretty. And it tastes just as good.

Pita topped with tzatziki, fresh veggies, and Mediterranean sardines.

Greek Pita With Sardines.

This recipe drops the elements of a refreshing Greek salad on top of a tzatziki-smeared pita and finishes things off with nutrient-packed sardines. But not just any sardines. I’m talkin’ King Oscar’s Brisling Mediterranean Sardines, hand-packed in a Mediterranean-style sauce made up of quality extra virgin olive oil, red bell pepper, sliced black olives, herbs de Provence, and garlicky goodness.

Not only is this a convenient at-home lunch, but you could easily turn it into an on-the-go meal. Pack a pita, a container of your greens and veggies, a wee bottle of tzatziki, and a tin of King Oscar sardines, and you’re set.

Or, wrap it up gyro style!

Greek Pita folded and wrapped like a gyro.

Sardines: a Fish High in Omega-3.

Omega-3 fatty acids are important for many reasons. They help prevent heart disease, reduce the risk of blood clots, and lower blood pressure. On top of that, omega-3 fatty acids act as essential building blocks of fetal brain development, so it’s important to consume a fair amount of them throughout pregnancy. (And I am!) The bonus? Sardines don’t come with the worry of mercury like their tinned friend, tuna.

Now I’ll admit, sardines don’t sound like the most alluring option for a weak-stomached mom-to-be. But I’ve been fortunate enough to evade serious queasiness, so mowing these gems down and taking advantage of their mighty health benefits has been a non-issue. And every time we see good test results and proper fetal development, my husband and I chuckle, “It’s all those sardines.”

Pita topped with tzatziki, fresh veggies, and Mediterranean sardines.

King Oscar products are packed in certified BPA-NI cans, and these sardines are fished from Norway’s fjord’s and coastal waters. Click here to learn about buying sustainable fish and seafood.

For more ways to eat delicious heart-healthy sardines, check out these recipes:

If you make this dish, snap a photo and tag me on the Insta @killing__thyme! I love seeing your creations, and you could be featured in my monthly newsletter <3

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Greek Pita With Sardines {Fish High in Omega-3}

This Greek Pita With Sardines is a fab and wholesome lunch with crisp cucumbers, tomatoes, red onion, olives, and tangy tzatziki.
Prep Time: 10 minutes
Servings: 1
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  • 1 pita bread
  • 1 3.75 oz can of King Oscar Sardines—Mediterranean Style, drained, See notes
  • 2 TBSP Tzatziki, See notes for my homemade tzatziki
  • 1 cup mixed greens
  • 1/2 cup roughly chopped cucumbers
  • 1/2 cup halved grape tomatoes
  • 1 TBSP sliced kalamata or black olives
  • 1/8 cup thinly sliced red onion (or just a few slivers)
  • 1 tsp drained capers


  • Drain your can of sardines.
  • Slather the tzatziki over the pita, then top with the mixed greens, cucumbers, tomatoes, olives, red onion, and capers.
  • Top the pita off with the contents of the sardine can. You can place the fillets on whole, or roughly chop them them place them on.
  • Feast on the pita as is, or carefully roll it up with foil and enjoy it like a gyro!


If you can't find the Mediterranean-style sardines, you can use King Oscar's brisling sardines packed in extra virgin olive oil; add a spritz of lemon juice for extra flavor.
Want to make your tzatziki from scratch? Try my recipe!
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Greek Pita With Sardines.

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