realistic recipes for a nutritious kitchen

Chunky Greek Salad Topped W/ Sardines

Sardines Salad

Chunky Sardine Salad – Clean & Delicious®

Okay, I wanna know the truth… how many of you were intrigued by this salad until you got to the topped with sardines part?

Better yet, how many of you think that you HATE sardines but in reality you have never even tried them so technically speaking you don’t really know whether you hate them or absolutely LOVE them?

Don’t worry, I’ve been there too, so let’s chat…

For starters, sardines are a nutritional powerhouse!

They are low in mercury, high in Omega-3′s and great source of Vitamin D.  As a mater of fact the Monterey Bay Seafood Watch rates sardines as a “Best Choice” fish when it comes to choosing nutritious, sustainable seafood.

But enough with the resume, let’s talk flavor!  Honestly, the first word to come to mind when I think of sardines is FLAVORFUL.  They are very full of flavor.  It is true that they have a “fishy” flavor but they are “fishy” in a good way and they pair deliciously with flavors like mustard, vinegar, red onion, and even avocado!

The good news is that you can take sardines on in baby steps.  If you have never had sardines before and are thinking about giving them a try, think about buying boneless, skinless sardines that are packed in either water or olive oil (preferably not soy bean oil).  They are a lot less intimidating and so, so tasty!

If you need a little more encouragement or a few more good reasons to eat sardines, check out Summer Tomato’s, “6 Reasons To Eat More Sardines” article.  You never know what’s gonna inspire you to try something new… so read on!

As for this Greek Salad, it’s a perfectly simple and nutritious meal that can be made in such a short amount of time without ever having to turn the oven on.  It’s perfect for these hot summer months.

I like to add some toasted pita to the salad for a little extra crunch factor.  It’s kind of like adding a crouton BUT if you wanted to keep this salad a bit lower in carbs, you can simply skip the pita all together.

SO tell me… do you like sardines??  Do you eat them?  Do you have a favorite way to prepare them?  Let’s try to find some creative ways to get more of these nutritious fishes into our diets!

Chunky Greek Salad Topped W/ Sardines

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Ingredients:

  • 1 small whole-wheat pita
  • The juice of one lemon (about 4 tbsp)
  • 2 tbsp extra virgin olive oil
  • 1 clove of garlic, minced
  • 1 tbsp Greek Seasoning (I used McCormick & Schmick)
  • Fresh ground pepper to taste
  • 1 pint (10oz.) Grape tomatoes, halved
  • 1 large English cucumber, quartered and halved
  • 1 15-oz can of chickpeas, drained and rinsed
  • ½ of a small red onion, thinly sliced
  • 2 tbsp, sliced Kalamata olives
  • 1/3 cup of feta cheese, crumbled
  • 2 4-oz cans sardines with bones, packed in water, drained

Directions:

Toast the pita bread until it is brown and crispy (but not burnt) and break into bite size pieces.  Set pita aside.

Whisk lemon juice, oil, garlic, Greek seasoning, and pepper in a large bowl until well combined.

Add tomatoes, cucumbers, chickpeas, red onion, olives, feta cheese, and toasted pita*; gently toss to combine.

Divide salad among four plates and top with sardines. Enjoy!

*NOTE:  If you are not serving the salad right away, do not add the pita to the mix because it will get too soggy.  Simply crumble the pita onto the salad right before serving instead.

Makes 4 servings

Whisk lemon juice, oil, garlic, Greek seasoning, and pepper in a large bowl until well combined.

Add tomatoes, cucumbers, chickpeas, red onion, olives, feta cheese, and toasted pita*; gently toss to combine.

Divide salad among four plates and top with sardines. Enjoy!

*NOTE:  If you are not serving the salad right away, do not add the pita to the mix because it will get too soggy.  Simply crumble the pita onto the salad right before serving instead.

Makes 4 servings

Nutritional Analysis

Nutrients per 1.5-cup serving; Calories: 339; Total Fat: 13.5g; Saturated Fat: 3.6g; Cholesterol: 26mg; Sodium: 437mg; Carbohydrate: 36.5g; Dietary Fiber: 9.8g; Sugars: 5.1g; Protein: 21.8g

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5 Responses to “Chunky Greek Salad Topped W/ Sardines”

  1. #
    1
    Winnie — June 25, 2010 @ 7:26 am

    I happen to love sardines. I usually mix them into salads, or eat them mashed on whole grain bread with a little natural mayo, lettuce, tomato, and avocado…your salad looks delicious!

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    2
    Rose @ The Bite Me Kitchen — June 25, 2010 @ 12:09 pm

    Great idea! I was always turned off by the idea of sardines until I spent some time in Italy. I ate my weight in these little fish! Great way to highlight the importance of an oft neglected food!

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    3
    shannon abdollmohammadi — June 26, 2010 @ 11:30 pm

    Great post. I was remembering the movie I saw “Cloudy with a Chance of Meatballs”. I for one love sardines (even when I was a kid). I sometimes get a hankering for sardines and eat them on crackers, but will try your salad soon. Thanks.

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    4
    Julia — June 27, 2010 @ 12:24 am

    That looks really delicious, another recipe with sardines I stole from Rachael Ray mashed sardines gently heated with garlic then tossed through wholemeal spaghetti OMG its tasty sometimes I add fresh chopped tomatoes at the end.

    I’m still yet to convince friends and family you know the one’s pulling the ekkk sardines face !!!

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    5
    Robbie Anderson — May 26, 2011 @ 10:19 am

    Any tips or advice that can help is always appreciated.-Healthcare Help

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