Low Fat Mediterranean Sardine Salad
Elevate your healthy eating routine with this vibrant Low Fat Mediterranean Sardine Salad, a dish that's as nutritious as it is delicious. Packed with protein-rich canned sardines, crisp mixed greens, juicy cherry tomatoes, and crunchy red bell pepper, this salad boasts a medley of fresh flavors and textures. A zesty dressing of fresh lemon juice, extra virgin olive oil, and finely minced garlic ties everything together with a burst of Mediterranean flair. Balanced with briny capers and aromatic parsley, this quick 20-minute recipe is a low-fat, gluten-free option perfect for lunch or a light dinner. Serve as is or alongside warm pita bread for an authentic Mediterranean experience.
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Recipe Information
Ingredients
- 2 cans (3.75 oz each) canned sardines in water
- 4 cups mixed salad greens
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 1 small red bell pepper
- 2 tablespoons capers
- 2 tablespoons fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 2 tablespoons fresh parsley
- 1 clove garlic
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Drain the canned sardines and set them aside. If desired, remove the bones for a milder texture.
Rinse the salad greens thoroughly under cold water, and dry them using a salad spinner or paper towels. Place them in a large mixing bowl.
Slice the cherry tomatoes in half and add them to the mixing bowl.
Peel and slice the cucumber into thin rounds, then add it to the bowl.
Finely slice the red onion and small red bell pepper, and add them to the salad bowl to provide a crunchy texture.
Rinse the capers under cold water to remove excess salt and drain them well. Add to the salad bowl.
In a small bowl, whisk together the fresh lemon juice, olive oil, finely minced garlic, black pepper, and salt to create a zesty dressing.
Pour the dressing over the salad mixture and toss gently to ensure all ingredients are evenly coated.
Roughly chop the fresh parsley and sprinkle it over the salad.
Break the sardines into bite-sized pieces and spread them over the top of the salad.
Gently toss the salad one more time to incorporate the sardines.
Serve immediately, optionally garnished with lemon wedges for added citrus flavor.
Nutrition Facts
Calories |
178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 76 mg | 25% | |
| Sodium | 420 mg | 18% | |
| Total Carbohydrate | 8.0 g | 3% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 3.9 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 239 mg | 18% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 578 mg | 12% | |
*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.
