Low Sodium Mediterranean Sardine Salad

Bright, fresh, and bursting with flavor, this Low Sodium Mediterranean Sardine Salad is a heart-healthy twist on a classic coastal dish. Featuring tender grilled sardines, vibrant vegetables like crisp cucumber, sweet cherry tomatoes, and red bell pepper, and aromatic herbs like parsley, mint, and dill, this salad is a refreshing delight. Accented with creamy avocado, tangy low-sodium capers, and a zesty lemon-olive oil dressing, it delivers Mediterranean goodness in every bite—all while keeping sodium levels in check. Ready in just 20 minutes, it's perfect for a nutritious lunch, light dinner, or appetizer. Serve fresh or chilled for a taste of the Mediterranean that’s both wholesome and satisfying.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

Ingredients

• 8 pieces fresh sardines
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 medium red bell pepper
• 1 small cucumber
• 1 cup cherry tomatoes
• 0.5 medium red onion
• 0.25 cup fresh parsley
• 0.25 cup fresh mint leaves
• 0.25 teaspoon black pepper
• 2 tablespoons fresh dill
• 1 medium avocado
• 2 tablespoons low sodium capers

Directions

Step 1

Preheat a grill or grill pan over medium-high heat.

Step 2

Rinse the fresh sardines under cold water to remove any scales, pat them dry, and then drizzle with 1 tablespoon of lemon juice and 1 tablespoon of olive oil.

Step 3

Grill the sardines for 2-3 minutes on each side until they are cooked through and begin to char. Set aside to cool.

Step 4

Meanwhile, dice the red bell pepper and cucumber into small cubes, halve the cherry tomatoes, and thinly slice the red onion.

Step 5

In a large mixing bowl, combine the diced red bell pepper, cucumber, cherry tomatoes, and red onion.

Step 6

Chop the fresh parsley, mint, and dill finely, and add them to the bowl with the vegetables.

Step 7

Peel and dice the avocado, adding it to the salad mixture along with the low sodium capers.

Step 8

Gently flake the grilled sardines into bite-sized pieces and add them to the salad bowl.

Step 9

Season the salad with the remaining 1 tablespoon of lemon juice, 1 tablespoon of olive oil, and black pepper.

Step 10

Toss all the ingredients together gently to combine thoroughly.

Step 11

Allow the salad to rest for a few minutes to let the flavors meld, then serve fresh or chilled.

Nutrition Facts

Serving size	(1418.7g)

Amount per serving	% Daily Value*
Calories	2054.3

Total Fat 128.9g	0%
Saturated Fat 17.5g	0%
Polyunsaturated Fat 2.8g
Cholesterol 965.6mg	0%
Sodium 2918.4mg	0%
Total Carbohydrate 48.4g	0%
Dietary Fiber 22.3g	0%
Total Sugars 17.6g
Protein 178.5g	0%

Vitamin D 3264IU	0%
Calcium 2899.5mg	0%
Iron 29.1mg	0%
Potassium 4861.8mg	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: 56.1%

Protein: 34.5%

Carbs: 9.4%