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sardine salad

Mediterranean Sardine Salad

A quick, protein-packed Mediterranean sardine salad combining omega-3 rich sardines with fresh vegetables and a zesty lemon dressing for a nutritious meal ready in minutes.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 2 servings
Course: Protein Salads
Cuisine: Mediterranean
Calories: 295
Ingredients Equipment Method Notes

Ingredients
  

For the Salad
  • 1 can sardines in olive oil drained
  • 1 cup mixed greens
  • 1/2 cup cherry tomatoes halved
  • 1/4 cup red onion thinly sliced
  • 1/4 cup cucumber diced
  • 1/4 cup Kalamata olives pitted and halved, optional
  • 2 tablespoons capers rinsed and drained, optional
  • 1/4 cup feta cheese crumbled, optional
  • 1 tablespoon fresh herbs like dill, parsley, or oregano, optional
For the Dressing
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 clove garlic minced, optional
  • Salt and freshly ground black pepper to taste

Equipment

  • Large mixing bowl
  • Small bowl for dressing
  • Cutting board
  • Sharp knife
  • Salad tongs

Method
 

  1. Drain the sardines and place them in a bowl. Gently break into bite-sized pieces with a fork.
  2. In a large salad bowl, arrange the mixed greens as a base.
  3. Add the halved cherry tomatoes, sliced red onion, and diced cucumber.
  4. If using, add the Kalamata olives, capers, feta cheese, and fresh herbs.
  5. In a small bowl, whisk together the lemon juice, olive oil, and minced garlic (if using).
  6. Add the sardine pieces to the salad.
  7. Drizzle the dressing over the salad ingredients.
  8. Season with salt and freshly ground black pepper to taste.
  9. Gently toss all ingredients until everything is lightly coated with the dressing.
  10. Serve immediately for the freshest flavor and best texture.

Notes

  • For a milder flavor, rinse the sardines briefly under cold water before adding to the salad.
  • The nutritional information includes the optional feta cheese but not other optional ingredients.
  • If preparing in advance, keep the dressing separate until ready to serve.
  • Try different types of sardines - some are packed in water, tomato sauce, or mustard for variety.
  • For meal prep, layer ingredients in a jar with dressing at the bottom and greens at the top.