Sardine Nicoise Salad

18 20 1159
Ingredients Minutes Calories
Prep Cook Servings
20 min 0 min 1
Sardine Nicoise Salad
Health Rating

Ingredients


2 cup Water
1/4 tsp Sea salt
57 gm Green/yellow string beans, raw (stem end trimmed)
1 can Sardine, canned in oil, drained (boneless, skinless, drained)
3 leaf Lettuce, romaine (2-3 leaves, cut into bite size pieces)
1/2 medium Tomato (quartered)
1 large egg Egg (hard boiled, quartered)
1/4 cup whole Black olives (packed only in water and salt)
1/4 cup Cucumber (slices, cut into half moons)
1 tsp Oregano, fresh (to taste - finely minced)
1 stalk(s) Chives (to taste - finely minced)
1 pinch Sea salt (to taste)
1 dash Black pepper (to taste)
2 tbsp Lemon juice (for vinaigrette)
6 tbsp Extra virgin olive oil (for vinaigrette)
2 anchovy Anchovy (for vinaigrette - fillets, finely minced)
1 pinch Sea salt (for vinaigrette - to taste)
1 dash Black pepper (for vinaigrette - to taste)

Instructions


1. In a small saucepan, bring water and salt to a boil and blanch green beans just until bright green and tender crisp, about 2 minutes. Drain green beans and rinse under cold water for 1 to 2 minutes.

2. Put the vinaigrette ingredients into a container with a lid, shake well. Refrigerate unused portion.

3. Arrange around a platter in separate mounds, the tomatoes, green beans, lettuce, hard boiled egg, cucumbers and olives.

4. Place sardines in the middle of the platter and garnish with fresh herbs.

5. Drizzle salad with the Anchovy Vinaigrette and season with salt and pepper to taste.

 

Hard Boiled Eggs - Place eggs in a pot of cold water, covered over 1 inch above eggs. Bring eggs to a rolling boil, turn off heat and cover for 10-12 minutes. Remove from heat, run under cold water and peel. Then prep as per recipe instructions.

Notes:

Sardines

are a great source of protein and omega 3 fatty acids!

Eggs

are high in protein and contain important B vitamins!


Nutrition Facts

Per Portion

Calories 1159
Calories from fat 956
Calories from saturated fat 140
Total Fat 106 g
Saturated Fat 15.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 15.7 g
Monounsaturated Fat 71 g
Cholesterol 348 mg
Sodium 2130 mg
Potassium 975 mg
Total Carbohydrate 13.9 g
Dietary Fiber 4.9 g
Sugars 5.7 g
Protein 37 g

Dietary servings

Per Portion


Fruit 0.2
Meat Alternative 2.0
Vegetables 3.2

Energy sources


Pygal5%393.18582812590563108.2463462634911582%401.5545170072571280.06153829189713%345.9083768780927114.143189941020825%82%13%CarbohydratesFatProtein
Recipe from:
Lunch
Main
Salad