Why You’ll Love This Recipe
Sardine Summer Salad Recipe This Sardine Summer Salad is a nostalgic throwback to simple, wholesome meals — the kind your grandmother might have made on a warm afternoon. It’s light yet packed with protein, healthy fats, and fresh summer flavors. With just a few ingredients, it’s budget-friendly, quick to make, and incredibly satisfying. Whether you’re eating solo or sharing, this dish brings comfort and nutrition in every bite.
Ingredients
1 can sardines in olive oil (drained)
2 cups mixed greens (arugula, spinach, or lettuce)
1 small cucumber, sliced
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
1 hard-boiled egg, quartered
1 tablespoon capers (optional)
Juice of 1/2 lemon
1 tablespoon extra virgin olive oil
Salt and black pepper to taste
Directions
- Arrange mixed greens in a bowl or plate.
- Top with cucumber slices, cherry tomatoes, and red onion.
- Gently place sardines over the vegetables.
- Add quartered egg and sprinkle with capers, if using.
- Drizzle lemon juice and olive oil evenly over the salad.
- Season with salt and pepper to taste.
- Serve immediately and enjoy fresh.
Servings and Timing
Serves: 1–2
Prep Time: 10 minutes
Total Time: 10 minutes
Variations
- Swap sardines for canned tuna or smoked mackerel.
- Add cooked quinoa or chickpeas for extra bulk.
- Use a mustard vinaigrette instead of lemon and olive oil.
- Add avocado slices for extra creaminess.
Storage and Reheating
This salad is best eaten fresh. If prepping ahead, keep the sardines and dressing separate from the greens and combine just before serving. Store components in the fridge up to 2 days. Do not reheat.
FAQs
Can I use sardines in water instead of olive oil?
Yes, but you may want to add extra olive oil for richness and flavor.
Is this salad keto or low-carb?
Yes! It’s naturally low in carbs and high in protein and healthy fats.
Can I make it without eggs?
Absolutely — omit the egg or replace with sliced avocado or olives.
Conclusion
This Sardine Summer Salad is the ultimate mix of nostalgia, nutrition, and simplicity. It’s a fresh, protein-packed meal that’s perfect for sunny days when you want something quick but nourishing. Try it once, and it just might become a staple in your summer meal rotation!
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