Don't be afraid of the sardines in this healthy wedge salad recipe. Sardines are extremely nutritious, and are a perfect match for winter greens. In this healthy wedge salad recipe we've made little boats out of hearts of romaine lettuce and filled them with savory sardines, sweet caramelized onions, juicy cherry tomatoes and creamy dressing.

Katie Webster
Source: EatingWell Magazine, January/February 2014


Ingredient Checklist


Instructions Checklist
  • Place oil, onion and 1/8 teaspoon salt in a small saucepan over medium heat. Cover and cook, stirring occasionally, until the onions are very soft and starting to brown, 12 to 15 minutes. Reduce heat to medium-low if they are browning too much. Stir in balsamic vinegar and simmer, uncovered, until it is reduced to a glaze, 1 to 3 minutes.

  • Whisk yogurt, mayonnaise, white-wine vinegar, shallot, pepper and the remaining 1/2 teaspoon salt in a small bowl.

  • Divide romaine halves among 4 dinner plates or place on a large platter. Spoon the dressing over the salads. Break sardines into two or three pieces each and divide among the romaine halves. Top with the caramelized onions and tomatoes.


Make Ahead Tip: To make ahead: Cover and refrigerate the dressing (Step 2) for up to 2 days.

Nutrition Facts

202 calories; protein 14.4g; carbohydrates 13.5g; dietary fiber 3.5g; sugars 6.6g; fat 10.4g; saturated fat 1.5g; cholesterol 60.1mg; vitamin a iu 10068.3IU; vitamin c 12.6mg; folate 168.9mcg; calcium 224.5mg; iron 2.5mg; magnesium 40.9mg; potassium 598mg; sodium 569.8mg; thiamin 0.2mg.

Reviews (3)

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3 Ratings
  • 5 star values: 1
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
That was quite a delicious salad. Never used sardines before but the whole thing was delicious together. The dressing good but could have used a little extra something. Maybe parsley as another reviewer wrote? Read More
Rating: 4 stars
Fun Savory Salad This was truly delish. And so healthy too. I always keep my eye out for unexpected and different salad combinations and this is a perfect example. The flavors go so well together - even my almost 3 year old ate this one up! Pros: Easy to put together great flavors Read More
Rating: 5 stars
Surprisingly complex and delicious salad main On its own I found the dressing is too simple and sour; I altered it a bit the with addition of 1 Tbsp parsley and - tsp sugar to try to ameliorate that. However the dressing really blends into perfection with the onions tomatoes and sardines! The sweetness of the onions and tomatoes nicely balanced how tart the dressing was. This was an excellent flavor combination -- the sauteed onions really put the whole thing over the top! Pros: easy flavorful Cons: dressing not delicious on its own Read More