Mediterranean Sardine Salad
Dive into the vibrant flavors of the Mediterranean with this nutrient-packed Sardine Salad! Featuring tender sardines in olive oil paired with crisp romaine lettuce, crunchy cucumber, juicy cherry tomatoes, and briny kalamata olives, this recipe is a celebration of fresh and bold tastes. A zesty homemade lemon vinaigrette ties it all together, while creamy feta cheese and fragrant parsley add irresistible Mediterranean flair. With just 20 minutes of prep time and no cooking required, this dish is perfect for busy weeknights or light lunches. High in omega-3s and bursting with flavor, this Mediterranean Sardine Salad is nutritious, easy-to-make, and completely delicious—your new go-to for healthy eating!
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Recipe Information
Ingredients
- 2 cans (about 3.75 oz each) canned sardines in olive oil
- 1 head romaine lettuce
- 1 medium cucumber
- 1 cup cherry tomatoes
- 0.5 small red onion
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 0.25 cup fresh parsley
- 1 lemon
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dijon mustard
- 1 small garlic clove
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain the sardines, remove any bones if desired, and break them into medium pieces. Set aside.
Wash and dry the romaine lettuce, then chop it into bite-sized pieces. Place the chopped lettuce into a large mixing bowl.
Peel and dice the cucumber into small cubes. Halve the cherry tomatoes. Thinly slice the red onion. Add the diced cucumber, halved cherry tomatoes, and sliced red onion to the mixing bowl with the lettuce.
Pit and slice the kalamata olives, then add to the bowl along with the crumbled feta cheese.
Finely chop the fresh parsley and incorporate it into the salad with the other ingredients.
In a small bowl, zest and juice the lemon to make the dressing. Whisk together the lemon juice, olive oil, dijon mustard, minced garlic, salt, and black pepper until well combined.
Pour the dressing over the salad ingredients, then toss everything gently to coat.
Gently fold in the sardine pieces, ensuring they remain as intact as possible.
Serve the salad immediately or chill for up to an hour to allow the flavors to meld before serving. Enjoy!
Nutrition Facts
Calories |
374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.4 g | 35% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 92 mg | 31% | |
| Sodium | 1181 mg | 51% | |
| Total Carbohydrate | 13.3 g | 5% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 4.2 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 400 mg | 31% | |
| Iron | 4.6 mg | 25% | |
| Potassium | 764 mg | 16% | |
*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.
