Low Carb Mediterranean Sardine Salad
Bright, zesty, and packed with wholesome ingredients, this Low Carb Mediterranean Sardine Salad is a quick and nutritious meal that’s perfect for any time of the day. Featuring tender sardines in olive oil, juicy cherry tomatoes, crisp cucumbers, and the briny flavors of Kalamata olives and feta cheese, this salad captures the vibrant essence of Mediterranean cuisine. A tangy homemade dressing of extra virgin olive oil, red wine vinegar, and freshly squeezed lemon juice ties everything together, while fresh parsley adds a burst of herbaceous freshness. High in protein, omega-3s, and fiber, and ready in just 15 minutes, this no-cook, low-carb recipe is ideal for busy weeknights, meal prep, or as a healthy lunch option. Serve it as a standalone dish, or pair it with a side of warm pita bread for a hearty yet guilt-free Mediterranean feast!
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Recipe Information
Ingredients
- 2 cans Sardines in olive oil (canned)
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.5 medium Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese
- 1 medium Lemon
- 0.25 cup Fresh parsley
- 2 tablespoons Extra virgin olive oil
- 1 tablespoon Red wine vinegar
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Open the cans of sardines and drain the excess oil. Set aside.
Rinse the cherry tomatoes and cut them in half. Place them in a large mixing bowl.
Peel the cucumber, slice it in half lengthwise, and scoop out the seeds with a spoon. Chop the cucumber into half-moon slices and add to the bowl.
Thinly slice the red onion and add to the mixing bowl.
Pit and slice the Kalamata olives, then add them to the bowl.
Crumble the feta cheese into the bowl with the other ingredients.
Finely chop the fresh parsley and add it to the salad mixture.
Zest and juice the lemon over the salad for added flavor.
Add the sardines to the salad, breaking them into pieces if necessary.
In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, salt, and black pepper.
Pour the dressing over the salad and gently toss to combine all ingredients evenly.
Taste and adjust the seasoning if necessary, adding more salt or pepper to preference.
Serve the salad immediately or refrigerate for up to an hour to let the flavors meld.
Nutrition Facts
Calories |
1229 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.1 g | 122% | |
| Saturated Fat | 22.9 g | 114% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 147 mg | 49% | |
| Sodium | 4046 mg | 176% | |
| Total Carbohydrate | 36.2 g | 13% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 11.6 g | ||
| Protein | 61.1 g | 122% | |
| Vitamin D | 12.8 mcg | 64% | |
| Calcium | 1287 mg | 99% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1611 mg | 34% | |
*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.
