Why You’ll Love This Recipe
This Sardine Summer Salad Recipe is light, nostalgic, and packed with protein—perfect for sunny days when you want something refreshing yet satisfying. It’s quick to toss together, full of vibrant veggies, and the sardines add a deliciously briny touch that’ll remind you of seaside picnics and family lunches. It’s a budget-friendly way to enjoy a healthy, omega-3-rich meal that keeps you energized all day.
Table of Contents
Ingredients
1 can sardines in olive oil, drained and flaked
2 cups mixed salad greens (lettuce, spinach, or arugula)
½ cup cherry tomatoes, halved
½ cucumber, diced
¼ cup red onion, thinly sliced
¼ cup Kalamata olives, sliced
2 boiled eggs, quartered
2 tbsp fresh parsley, chopped
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
Salt and pepper, to taste
Directions
- In a large bowl, add the salad greens, cherry tomatoes, cucumber, red onion, and olives.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
- Pour the dressing over the salad and toss gently to coat.
- Top the salad with flaked sardines, boiled eggs, and chopped parsley.
- Give it one final gentle toss and serve immediately.
Servings and Timing
Serves: 2 as a main, 4 as a side
Prep Time: 10 minutes
Cook Time: 8 minutes (for eggs)
Total Time: 18 minutes
Variations
- Swap sardines for canned tuna, smoked salmon, or anchovies for a different flavor.
- Add cooked quinoa or chickpeas for extra fiber.
- Include avocado slices for creaminess.
- Sprinkle crumbled feta or goat cheese for a tangy twist.
- Use mixed fresh herbs like dill or basil for a summery boost.
Storage and Reheating
Store any leftover salad in an airtight container in the fridge for up to 1 day. For best texture, keep the dressing separate and add just before serving. No reheating needed—this salad is best enjoyed cold and fresh.
FAQs
Can I make this salad ahead of time?
Yes! Prep the veggies, eggs, and dressing ahead, but store them separately. Combine just before serving for the freshest taste.
Are sardines healthy?
Absolutely! Sardines are rich in omega-3s, protein, and calcium—great for heart and bone health.
What can I serve with this salad?
Enjoy it with crusty bread, crackers, or a side of boiled potatoes for a complete meal.
Conclusion
This Sardine Summer Salad brings simple, wholesome ingredients together for a meal that’s light yet protein-packed. It’s a nostalgic nod to old-school family lunches and perfect for busy days when you want something fresh, satisfying, and full of flavor. Give it a try and savor a taste of summer in every bite!
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