Low Fat Mediterranean Sardine Salad

Bright, refreshing, and brimming with nutritious ingredients, this Low Fat Mediterranean Sardine Salad is a light yet satisfying meal packed with bold flavors and heart-healthy benefits. Featuring tender sardines sourced from canned convenience, crisp mixed greens, juicy cherry tomatoes, and the crunch of fresh cucumbers, red onions, and bell peppers, this salad is a harmonious medley of textures. Accented with tangy capers, a zesty lemon and garlic dressing, and a sprinkle of fresh parsley, every bite delivers a burst of Mediterranean zest. Perfect for a quick and healthy lunch or a light dinner, this no-cook recipe comes together in just 20 minutes for a flavorful, low-fat option that’s high in protein and omega-3s. Keep it simple or serve alongside crusty whole-grain bread to elevate your dining experience! Ideal for Mediterranean diet enthusiasts and those seeking wholesome, quick recipes.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 cans (3.75 oz each) canned sardines in water
• 4 cups mixed salad greens
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 small red onion
• 1 small red bell pepper
• 2 tablespoons capers
• 2 tablespoons fresh lemon juice
• 1 tablespoon extra virgin olive oil
• 2 tablespoons fresh parsley
• 1 clove garlic
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt

Directions

Step 1

Drain the canned sardines and set them aside. If desired, remove the bones for a milder texture.

Step 2

Rinse the salad greens thoroughly under cold water, and dry them using a salad spinner or paper towels. Place them in a large mixing bowl.

Step 3

Slice the cherry tomatoes in half and add them to the mixing bowl.

Step 4

Peel and slice the cucumber into thin rounds, then add it to the bowl.

Step 5

Finely slice the red onion and small red bell pepper, and add them to the salad bowl to provide a crunchy texture.

Step 6

Rinse the capers under cold water to remove excess salt and drain them well. Add to the salad bowl.

Step 7

In a small bowl, whisk together the fresh lemon juice, olive oil, finely minced garlic, black pepper, and salt to create a zesty dressing.

Step 8

Pour the dressing over the salad mixture and toss gently to ensure all ingredients are evenly coated.

Step 9

Roughly chop the fresh parsley and sprinkle it over the salad.

Step 10

Break the sardines into bite-sized pieces and spread them over the top of the salad.

Step 11

Gently toss the salad one more time to incorporate the sardines.

Step 12

Serve immediately, optionally garnished with lemon wedges for added citrus flavor.

Nutrition Facts

Serving size	(931.5g)

Amount per serving	% Daily Value*
Calories	751.0

Total Fat 41.9g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 327.7mg	0%
Sodium 1784.9mg	0%
Total Carbohydrate 32.4g	0%
Dietary Fiber 8.6g	0%
Total Sugars 15.3g
Protein 64.3g	0%

Vitamin D 482.8IU	0%
Calcium 1028.5mg	0%
Iron 11.1mg	0%
Potassium 2438.0mg	0%

*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.

Source of Calories

Fat: 49.4%

Protein: 33.7%

Carbs: 17.0%