Heart-Healthy Mediterranean Sardine Salad
Dive into a bowl of vibrant, refreshing flavors with this Heart-Healthy Mediterranean Sardine Salad! Packed with omega-3-rich sardines, crisp mixed greens, juicy cherry tomatoes, and crunchy cucumber, this salad celebrates the best of Mediterranean cuisine while supporting your heart health. Kalamata olives, zesty lemon, and a drizzle of extra virgin olive oil lend bold, tangy notes to every bite, while fresh parsley and oregano elevate the dish with herbal freshness. Ready in just 15 minutes and requiring no cooking, this easy, nutrient-packed salad is perfect for lunch, dinner, or as a shareable appetizer. Enjoy the wholesome benefits of a Mediterranean diet with this satisfying, flavor-forward dish that's as good for your body as it is for your taste buds!
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Ingredients
- 2 cans canned sardines
- 4 cups mixed greens (such as arugula, spinach, and romaine)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 cup kalamata olives
- 1 medium lemon
- 3 tablespoons extra virgin olive oil
- 0.25 cup fresh parsley
- 1 tablespoon fresh oregano
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Directions
Step 1
Open the cans of sardines and drain them well. Set aside.
Step 2
Wash and dry the mixed greens. Spread them evenly in a large salad bowl.
Step 3
Halve the cherry tomatoes and scatter them over the mixed greens.
Step 4
Peel the cucumber, slice it into thin rounds, and add them to the salad.
Step 5
Thinly slice the red onion and include it in the mix.
Step 6
Pit and halve the kalamata olives, then distribute them evenly across the salad.
Step 7
In a small bowl, juice the lemon to create a fresh lemon dressing.
Step 8
Add extra virgin olive oil, chopped fresh parsley, chopped fresh oregano, black pepper, and salt to the lemon juice. Whisk everything to combine well.
Step 9
Pour the dressing evenly over the salad ingredients.
Step 10
Gently flake the sardines into bite-sized pieces and arrange them on top of the salad.
Step 11
Toss the salad gently to coat all ingredients with the dressing.
Step 12
Serve immediately to enjoy the freshest flavors of this heart-healthy Mediterranean Sardine Salad.
Nutrition Facts
| Serving size | (1002.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1315.9 |
| Total Fat 101.9g | 0% |
| Saturated Fat 13.7g | 0% |
| Polyunsaturated Fat 13.0g | |
| Cholesterol 355mg | 0% |
| Sodium 2849.0mg | 0% |
| Total Carbohydrate 38.6g | 0% |
| Dietary Fiber 16.9g | 0% |
| Total Sugars 11.7g | |
| Protein 68.7g | 0% |
| Vitamin D 480IU | 0% |
| Calcium 1288.7mg | 0% |
| Iron 16.1mg | 0% |
| Potassium 2358.5mg | 0% |
Source of Calories