When it's too hot to cook, just step outside and gather tomatoes and basil from your garden, cut up some day-old country bread and make this flavorful, easy salad, our take on the classic Italian bread salad known as panzanella.
Nutrition per serving may change if servings are adjusted.
3 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
1 small clove garlic, minced
¼ teaspoon salt, or to taste
Freshly ground pepper, to taste
4 cups diced seeded tomatoes, (1½ pounds)
2 cups cubed whole-wheat country bread, (5 ounces), crusts removed
¼ cup thinly slivered red onion
3 tablespoons chopped fresh basil
2 tablespoons capers, rinsed
4 4- ½-ounce cans sardines, (see Ingredient note), optional
Whisk oil, lemon juice, garlic, salt and pepper in a large bowl. Add tomatoes, bread, onion, basil and capers. Toss to combine. Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally. Serve at room temperature.
Ingredient Note: Our test kitchen is fond of Bela brand sardines from Olhão, Portugal. They are firm, lightly smoked and succulent.
156 calories;9 g fat(1 g sat); 3 g fiber; 18 g carbohydrates; 3 g protein; 40 mcg folate; 0 mg cholesterol; 4 g sugars; 1 g added sugars; 1,075 IU vitamin A; 20 mg vitamin C; 26 mg calcium; 1 mg iron; 252 mg sodium; 382 mg potassium
Vitamin C (33% daily value), Vitamin A (22% dv)
We had some horrible-tasting sprouted wheat bread that I tried using, and it turned out great! It tastes like you're eating a sandwich, and I think you can use any sort of meat besides sardines, and maybe other vegetables, like diced cucumber. You might be able to substitute beans or lentils for the bread. I think it's the simple dressing of oil, tomato juice, and sardine liquid that makes this taste good.
April 08, 2017
I love this salad! I usually drain off the olive oil that the sardines are packed in to use for the dressing. To me it adds an extra layer of flavor. This is the perfect light, easy and fast evening meal on a hot summer day.
July 26, 2011
Great way to use sardines
I'm always looking for ways to eat sardines aside from just out of the tin or on some crackers. I used ezekial bread, cut them into 9 pieces each and popped them in the oven (the bread is frozen) for 1 minute so that they were warm and a little tough. Then after combining the remaining ingredients and having it sit for a few hours, I poured it over the bread and let the bread soak up the juices. Really delicious. Make sure to use heirloom tomatoes, they have a much meatier texture and it really makes a difference!
July 27, 2010
By: EatingWell User
Surprisingly really refreshing. I only could eat one serving, because my sardines were so rich, but so good!
June 22, 2010
By: EatingWell User
Excellent use of sardines...Would like to see more recipies using sardines..rating 5