Mediterranean Sardine Salad

Dive into the vibrant flavors of the Mediterranean with this irresistible Sardine Salad, a healthy and protein-packed dish perfect for a quick lunch or light dinner. Featuring tender canned sardines in olive oil, crisp romaine lettuce, juicy cherry tomatoes, refreshing cucumber, and briny kalamata olives, this salad is a symphony of texture and taste. Tossed with a zesty homemade lemon dressing infused with Dijon mustard and fresh garlic, every bite is a bold burst of Mediterranean goodness. Topped with creamy feta cheese and fresh parsley, this no-cook recipe is ready in just 20 minutes and serves as a nutritionally rich option for anyone seeking wholesome eating. Whether served immediately or chilled for extra flavor, this Mediterranean Sardine Salad will transport your taste buds straight to the sun-drenched shores of the Mediterranean. Perfect for lovers of quick, healthy meals!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 cans (about 3.75 oz each) canned sardines in olive oil
• 1 head romaine lettuce
• 1 medium cucumber
• 1 cup cherry tomatoes
• 0.5 small red onion
• 0.5 cup kalamata olives
• 0.5 cup feta cheese
• 0.25 cup fresh parsley
• 1 lemon
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dijon mustard
• 1 small garlic clove
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Drain the sardines, remove any bones if desired, and break them into medium pieces. Set aside.

Step 2

Wash and dry the romaine lettuce, then chop it into bite-sized pieces. Place the chopped lettuce into a large mixing bowl.

Step 3

Peel and dice the cucumber into small cubes. Halve the cherry tomatoes. Thinly slice the red onion. Add the diced cucumber, halved cherry tomatoes, and sliced red onion to the mixing bowl with the lettuce.

Step 4

Pit and slice the kalamata olives, then add to the bowl along with the crumbled feta cheese.

Step 5

Finely chop the fresh parsley and incorporate it into the salad with the other ingredients.

Step 6

In a small bowl, zest and juice the lemon to make the dressing. Whisk together the lemon juice, olive oil, dijon mustard, minced garlic, salt, and black pepper until well combined.

Step 7

Pour the dressing over the salad ingredients, then toss everything gently to coat.

Step 8

Gently fold in the sardine pieces, ensuring they remain as intact as possible.

Step 9

Serve the salad immediately or chill for up to an hour to allow the flavors to meld before serving. Enjoy!

Nutrition Facts

Serving size	(1533.7g)

Amount per serving	% Daily Value*
Calories	1508.8

Total Fat 115.3g	0%
Saturated Fat 23.3g	0%
Polyunsaturated Fat 1.1g
Cholesterol 368.7mg	0%
Sodium 4368.6mg	0%
Total Carbohydrate 53.5g	0%
Dietary Fiber 21.3g	0%
Total Sugars 15.9g
Protein 75.7g	0%

Vitamin D 422.4IU	0%
Calcium 1616.8mg	0%
Iron 18.1mg	0%
Potassium 3005.8mg	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: 66.8%

Protein: 19.5%

Carbs: 13.8%