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–+ servings
Summer Sardine Salad

Refreshing Summer Sardine Salad to Brighten Your Day

This Summer Sardine Salad is a quick, nutritious meal featuring vibrant vegetables and a zesty dressing, perfect for warm days.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 servings
Course: Salads
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cups Salad Leaves Substitute with spinach, arugula, or mixed greens
  • 1 medium Sliced Cucumber Adds hydration and crunch; can be omitted
  • 1 small Sliced Red Onion Can be used fresh or pickled; substitute with shallots
  • 1/4 cup Chopped Parsley Cilantro or basil could also work
  • 1 can Sardines in Spring Water Substitute with sardines in olive oil for richness
  • 2 tablespoons Capers Can be omitted for a milder taste
For the Dressing
  • 2 tablespoons Lemon Juice Fresh lemon juice is preferable for the best flavor
  • 3 tablespoons Olive Oil Can be substituted with a light vegetable oil
  • 1 teaspoon Mustard Dijon or yellow mustard works well; no substitutions

Equipment

  • Large serving plate
  • Small bowl
  • whisk

Method
 

Step-by-Step Instructions
  1. Start by arranging a bed of crisp salad leaves on a large serving plate. Gently rinse your greens and pat them dry.
  2. Slice your cucumber and red onion, adding them on top of the salad leaves. Sprinkle chopped parsley over the top.
  3. Carefully drain your sardines and gently place them atop the salad.
  4. In a small bowl, combine the capers, freshly squeezed lemon juice, olive oil, and mustard. Whisk until emulsified.
  5. Drizzle the prepared dressing generously over the salad and serve immediately for the best taste.

Nutrition

Serving: 1saladCalories: 320kcalCarbohydrates: 10gProtein: 20gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 7gMonounsaturated Fat: 12gCholesterol: 30mgSodium: 800mgPotassium: 500mgFiber: 3gSugar: 2gVitamin A: 900IUVitamin C: 30mgCalcium: 100mgIron: 2mg

Notes

You can prep vegetables and dressing in advance, but assemble the salad just before serving to maintain freshness.

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