High Protein Mediterranean Sardine Salad
Elevate your salad game with this High Protein Mediterranean Sardine Salad, a vibrant and nutrient-packed dish that's as delicious as it is healthy. Featuring succulent canned sardines in olive oil, protein-rich chickpeas, and a medley of fresh Mediterranean-inspired ingredients like cherry tomatoes, cucumbers, kalamata olives, and crumbled feta, this salad bursts with flavor and texture. Tossed in a zesty lemon-oregano dressing and served atop crisp mixed greens, it's a quick and easy 15-minute recipe perfect for busy weeknights or light lunches. Packed with heart-healthy omega-3s, Mediterranean flair, and protein power, this wholesome salad is your new go-to for satisfying, guilt-free meals.
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Recipe Information
Ingredients
- 2 cans canned sardines in olive oil
- 1 cup cooked chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.25 cup red onion, thinly sliced
- 0.25 cup kalamata olives, pitted and sliced
- 0.5 cup feta cheese, crumbled
- 0.25 cup fresh parsley, chopped
- 2 tablespoons fresh lemon juice
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 cups mixed salad greens
Instructions
Start by draining and rinsing 1 cup of cooked chickpeas if using canned. Set aside.
Open 2 cans of sardines packed in olive oil, drain them, and set aside.
Slice 1 cup of cherry tomatoes in half and dice 1 medium cucumber.
Thinly slice 0.25 cup of red onion and pit and slice 0.25 cup of kalamata olives.
In a large mixing bowl, combine the sliced cherry tomatoes, diced cucumber, chickpeas, red onion, and kalamata olives.
Add 0.5 cup crumbled feta cheese and 0.25 cup freshly chopped parsley to the bowl.
In a separate small bowl, whisk together 2 tablespoons of fresh lemon juice, 3 tablespoons of extra virgin olive oil, 1 teaspoon of dried oregano, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to make the dressing.
Pour the dressing over the salad ingredients in the large bowl and gently toss until everything is well coated.
Gently mix in the sardines, breaking them into bite-sized pieces if desired.
Place 4 cups of mixed salad greens on a serving platter or divide them among individual plates.
Top the salad greens with the sardine mixture.
Serve immediately for the freshest flavor. Enjoy your High Protein Mediterranean Sardine Salad!
Nutrition Facts
Calories |
1729 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 111.3 g | 143% | |
| Saturated Fat | 28.4 g | 142% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 402 mg | 134% | |
| Sodium | 4420 mg | 192% | |
| Total Carbohydrate | 95.9 g | 35% | |
| Dietary Fiber | 27.6 g | 99% | |
| Total Sugars | 24.4 g | ||
| Protein | 96.7 g | 193% | |
| Vitamin D | 10.3 mcg | 51% | |
| Calcium | 1779 mg | 137% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 3248 mg | 69% | |
*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.
