Greek Salad with Sardines
The fresh, tangy elements of a Greek salad—tomato, cucumber, feta, olives and lemony vinaigrette—pair well with rich-tasting sardines. Look for sardines with skin and bones (which are edible) as they have more than four times the amount of calcium as skinless, boneless sardines. If you’re lucky enough to have fresh sardines available in your supermarket, try them in place of the canned sardines. Lightly dredge them in salt-and-pepper-seasoned flour and sauté them in a little olive oil.
From EatingWell: May/June 2010
Yield: 4 servings, about 2 cups each
Active Time: 20
Total Time: 20
- 3 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
- 2 teaspoons dried oregano
- 1/2 teaspoon freshly ground pepper
- 3 medium tomatoes, cut into large chunks
- 1 large English cucumber, cut into large chunks
- 1 15-ounce can chickpeas, rinsed
- 1/3 cup crumbled feta cheese
- 1/4 cup thinly sliced red onion
- 2 tablespoons sliced Kalamata olives
- 2 4-ounce cans sardines with bones, packed in olive oil or water, drained
Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Divide the salad among 4 plates and top with sardines.
Nutrition Per Serving: 319 calories; 19 g fat (4 g sat, 10 g mono); 67 mg cholesterol; 25 g carbohydrates; 18 g protein; 7 g fiber; 686 mg sodium; 585 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value), Calcium (26% dv), Vitamin A (20% dv), Potassium (17% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 lean meat, 3 fat