Greek Salad with Sardines

16 Reviews
From: EatingWell Magazine May/June 2010

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.

Ingredients 4 servings

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  • 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

Preparation

  • Active

  • Ready In

  1. 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 information

  • Serving size: about 2 cups
  • Per serving: 347 calories; 18 g fat(4 g sat); 6 g fiber; 29 g carbohydrates; 17 g protein; 88 mcg folate; 67 mg cholesterol; 6 g sugars; 0 g added sugars; 1014 IU vitamin A; 24 mg vitamin C; 281 mg calcium; 3 mg iron; 582 mg sodium; 720 mg potassium
  • Nutrition Bonus: Vitamin C (35% daily value), Calcium (26% dv), Vitamin A (20% dv), Potassium (17% dv)
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 starch, 1 vegetable, 2 lean meat, 3 fat

Reviews 16

January 12, 2015
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By: EatingWell User
This is REAL food! I started making this recipe about 2 weeks ago -- it's fantastic. High in omega 3, good protein, lots of fiber, antioxidants. This is the perfect food. Pros: Fast, Easy, Cheap Cons: Too gooddd
December 11, 2014
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By: EatingWell User
This is fantastic! I made it earlier in the morning at home and carried it as packed lunch to the office.I threw in the canned sardines in the mix just before eating so they retain their taste and not turn everything into a soggy mess.Although i omitted the cheese, the addition of blackbeans and pigeon peas added an extra rich taste and feeling of satiety!
April 07, 2013
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By: EatingWell User
Mind those fish And the bones in fresh sardines are much to large to follow the advice of eating the bones. Yes, you can eat the bones of canned sardines. But if indeed Greeks make a salad like this, would they use canned sardines? I think not. So how about a Greek recipe for fresh sardines? Pros: Probably pretty good if you use canned sardines, as in the recipe. Cons: If you buy fresh sardines and cook them, they are simply too big and too strong for this salad.
March 06, 2012
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By: IBMRPAT
Quick to make and enjoy. Been looking for a way to enjoy sardines besides just out of the can. This works just fine. Didn't have feta so used parm/regio instead. I used a can of sardines per serving instead of splitting them up cause I love sardines. Pros: Refreshing salad.
July 12, 2011
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By: tiffany
Great Salad! I made this salad for lunch today in about 15 minutes. It was delicious! If you have an aversion to sardines I promise these are actually good! This is a great summer salad if you have a garden. I highly recommend it. Pros: Fast, delicious & healthy
January 05, 2011
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By: KL.Smith
Flavorful and Versatle Recipe When this recipe came out in the June issue I made it right away and we just love it! The dressing is simple to make and full of flavor. The sardines add a wonderful health benefit. I've made this salad consistently since we found the recipe and have made some adjustments. When making it for a large potluck (usually for work) I bulk up the salad with lettuce, double the dressing recipe, and omit the sardines. It has been a huge hit with my co workers. At home I make it both with and without the sardines depending on our mood. It has become one of our go to recipes in our home!
July 18, 2010
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By: EatingWell User
I completely enjoyed this salad. I wanted to begin eating sardines for their health benefits, but I have always been a bit "scared" of sardines. This is a great introduction to sardines. I enjoyed this and will certainly make it again!
June 05, 2010
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By: sealbright
My family loved it. It makes a great light dinner during the summer months. It also makes a nice side salad without the sardines. The refreshing lemony vinaigrette dressing was so easy to make and really went nicely with the feta, red onion and olives. Anonymous
May 29, 2010
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By: EatingWell User
Can't wait to try this. I have been searching for healthy recipes...what I found before this was overwhelming information, or confusing, or had ingredients that were unavailable or out of my budget range. I am so excited about all the options for my new found desire to eat healthier than I have in 50yrs. Now I am overwhelmed by the choices I have. Thanks!