Low Sodium Mediterranean Sardine Salad
Bright, vibrant, and bursting with fresh flavors, this Low Sodium Mediterranean Sardine Salad is a nutrient-packed delight. Featuring tender, freshly grilled sardines combined with crisp vegetables like red bell pepper, cucumber, and cherry tomatoes, this salad is elevated with fresh herbs such as parsley, mint, and dill for a fragrant Mediterranean touch. Creamy avocado and low sodium capers add richness and a pop of briny flavor, all brought together with a light drizzle of extra-virgin olive oil and zesty lemon juice. Ready in under 20 minutes, this heart-healthy, low-sodium dish is perfect as a light lunch or a satisfying appetizer. Whether served fresh or chilled, this salad defines wholesome deliciousness and is a must-try for any seafood lover.
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Recipe Information
Ingredients
- 8 pieces fresh sardines
- 2 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 medium red bell pepper
- 1 small cucumber
- 1 cup cherry tomatoes
- 0.5 medium red onion
- 0.25 cup fresh parsley
- 0.25 cup fresh mint leaves
- 0.25 teaspoon black pepper
- 2 tablespoons fresh dill
- 1 medium avocado
- 2 tablespoons low sodium capers
Instructions
Preheat a grill or grill pan over medium-high heat.
Rinse the fresh sardines under cold water to remove any scales, pat them dry, and then drizzle with 1 tablespoon of lemon juice and 1 tablespoon of olive oil.
Grill the sardines for 2-3 minutes on each side until they are cooked through and begin to char. Set aside to cool.
Meanwhile, dice the red bell pepper and cucumber into small cubes, halve the cherry tomatoes, and thinly slice the red onion.
In a large mixing bowl, combine the diced red bell pepper, cucumber, cherry tomatoes, and red onion.
Chop the fresh parsley, mint, and dill finely, and add them to the bowl with the vegetables.
Peel and dice the avocado, adding it to the salad mixture along with the low sodium capers.
Gently flake the grilled sardines into bite-sized pieces and add them to the salad bowl.
Season the salad with the remaining 1 tablespoon of lemon juice, 1 tablespoon of olive oil, and black pepper.
Toss all the ingredients together gently to combine thoroughly.
Allow the salad to rest for a few minutes to let the flavors meld, then serve fresh or chilled.
Nutrition Facts
Calories |
2054 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 128.9 g | 165% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 966 mg | 322% | |
| Sodium | 2918 mg | 127% | |
| Total Carbohydrate | 48.4 g | 18% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 17.6 g | ||
| Protein | 178.5 g | 357% | |
| Vitamin D | 81.6 mcg | 408% | |
| Calcium | 2900 mg | 223% | |
| Iron | 29.1 mg | 162% | |
| Potassium | 4862 mg | 103% | |
*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.
