Heart-Healthy Mediterranean Sardine Salad
Bursting with vibrant flavors and wholesome ingredients, the Heart-Healthy Mediterranean Sardine Salad is a quick and nutritious meal that's perfect for any time of day. Featuring omega-3-rich sardines, crisp mixed greens, juicy cherry tomatoes, refreshing cucumber, and the briny pop of kalamata olives, this salad captures the essence of Mediterranean simplicity and health. A zesty homemade lemon dressing, infused with fresh parsley and oregano, ties everything together while keeping it light. Ready in just 15 minutes with no cooking required, this salad is a delicious way to boost your heart health without compromising flavor. Packed with nutrients, texture, and Mediterranean-inspired goodness, it’s an irresistible option for clean eating or a satisfying lunch. Perfect for serving fresh and immediately!
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Recipe Information
Ingredients
- 2 cans canned sardines
- 4 cups mixed greens (such as arugula, spinach, and romaine)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 cup kalamata olives
- 1 medium lemon
- 3 tablespoons extra virgin olive oil
- 0.25 cup fresh parsley
- 1 tablespoon fresh oregano
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Open the cans of sardines and drain them well. Set aside.
Wash and dry the mixed greens. Spread them evenly in a large salad bowl.
Halve the cherry tomatoes and scatter them over the mixed greens.
Peel the cucumber, slice it into thin rounds, and add them to the salad.
Thinly slice the red onion and include it in the mix.
Pit and halve the kalamata olives, then distribute them evenly across the salad.
In a small bowl, juice the lemon to create a fresh lemon dressing.
Add extra virgin olive oil, chopped fresh parsley, chopped fresh oregano, black pepper, and salt to the lemon juice. Whisk everything to combine well.
Pour the dressing evenly over the salad ingredients.
Gently flake the sardines into bite-sized pieces and arrange them on top of the salad.
Toss the salad gently to coat all ingredients with the dressing.
Serve immediately to enjoy the freshest flavors of this heart-healthy Mediterranean Sardine Salad.
Nutrition Facts
Calories |
1316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 101.9 g | 131% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 13.0 g | ||
| Cholesterol | 355 mg | 118% | |
| Sodium | 2849 mg | 124% | |
| Total Carbohydrate | 38.6 g | 14% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 11.7 g | ||
| Protein | 68.7 g | 137% | |
| Vitamin D | 12.0 mcg | 60% | |
| Calcium | 1289 mg | 99% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 2358 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
