Quick Cold Sardine Salad

14 15 591
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 2
Quick Cold Sardine Salad
Health Rating
A quick lunch salad option that's high in healthy fats and protein.

Ingredients


114 gm Sardine, canned in oil, drained (boneless + skinless)
1/2 cup slices Fennel (thinly sliced, or lettuce)
1/2 cup chopped Cucumber, peeled (small diced)
1/4 cup Red onion (small diced)
5 medium Green olives
1/2 cup cubes Avocado (diced)
1 pinch Salt (to taste)
1 dash Black pepper (to taste)
6 tbsp Extra virgin olive oil (for dill vinaigrette)
2 tbsp Apple cider vinegar (for dill vinaigrette)
1 tbsp Dill, fresh (for dill vinaigrette - finely minced)
1 pinch Salt (for dill vinaigrette - to taste)
1 dash Black pepper (for dill vinaigrette - to taste)
1 sprig(s) Dill, fresh (for garnish - chopped)

Instructions


1. In a medium bowl add sardines and break them up a bit with a fork.

 

2. Add sliced fennel bulb or lettuce, diced cucumber, red onion, olives and avocado.

 

3. Prep the dressing by combining olive oil, vinegar, dill, salt and pepper into a container with a lid, shake well. Refrigerate unused portion. Add desired dressing amount to salad and toss to combine.

 

4. Garnish with fresh dill and serve. Enjoy!

Notes:

Nutritional Highlights:

Sardines

High in anti-inflammatory omega-3 fatty acids, calcium and protein and the perfect addition to salads.


Nutrition Facts

Per Portion

Calories 591
Calories from fat 495
Calories from saturated fat 68
Total Fat 55 g
Saturated Fat 7.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.1 g
Monounsaturated Fat 37 g
Cholesterol 81 mg
Sodium 615 mg
Potassium 611 mg
Total Carbohydrate 8.3 g
Dietary Fiber 4.4 g
Sugars 1.6 g
Protein 15.6 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 1.8

Energy sources


Pygal6%395.4540578420466108.6215617401270884%393.5369368538573281.699560786746111%351.40558984003286112.039634718719046%84%11%CarbohydratesFatProtein
Recipe from:
Lunch
Main
Salad