Description
This sardine salad is a quick, nutritious, and versatile meal, packed with protein and full of flavor.
Ingredients
Scale
- 2 cans Sardines (skinless and boneless)
- 4 cups Mixed Greens (spinach, arugula, romaine)
- 1 cup Cherry Tomatoes (halved)
- 1 medium Cucumber (diced)
- 1 small Red Onion (thinly sliced)
- 3 tablespoons Olive Oil
- 1 Lemon (juiced)
- Salt and Pepper (to taste)
- Fresh Herbs (optional, like parsley or cilantro)
Instructions
- Prepare Your Vegetables: Wash and chop all your vegetables.
- Drain the Sardines: Open the cans and gently drain the sardines.
- Combine the Ingredients: In a large bowl, add the mixed greens, chopped cucumber, halved cherry tomatoes, and sliced red onion. Fold in the sardines carefully.
- Create the Dressing: Whisk together olive oil, lemon juice, salt, and pepper in a small bowl.
- Dress the Salad: Pour the dressing over the salad and gently toss.
- Garnish and Serve: Sprinkle fresh herbs on top and enjoy immediately or let it chill.
Notes
Can substitute ingredients based on availability; for a creamier texture, use Greek yogurt instead of olive oil.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 3g
- Sodium: 400mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 20g
- Cholesterol: 40mg
Keywords: sardine salad, healthy salad, high protein meal, quick recipes, Mediterranean diet