Romaine Wedges with Sardines & Caramelized Onions

2 Reviews
From: EatingWell Magazine January/February 2014

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.

Ingredients 4 servings

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  • 1 tablespoon canola oil
  • 1 large sweet onion, sliced
  • 1/8 teaspoon salt plus 1/2 teaspoon, divided
  • 2 tablespoons balsamic vinegar
  • 1/2 cup reduced-fat plain Greek yogurt
  • 2 tablespoons low-fat mayonnaise
  • 2 tablespoons white-wine vinegar
  • 4 teaspoons minced shallot
  • 1/4 teaspoon freshly ground pepper
  • 2 hearts of romaine, halved lengthwise and cored
  • 2 4-ounce cans sardines with bones, packed in olive oil, drained
  • 1 cup halved grape or cherry tomatoes

Preparation

  • Active

  • Ready In

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

  • Serving size: 1 “wedge”
  • Per serving: 202 calories; 10 g fat(2 g sat); 3 g fiber; 13 g carbohydrates; 14 g protein; 169 mcg folate; 60 mg cholesterol; 7 g sugars; 0 g added sugars; 10068 IU vitamin A; 13 mg vitamin C; 225 mg calcium; 3 mg iron; 570 mg sodium; 598 mg potassium
  • Nutrition Bonus: Vitamin A (202% daily value), B12 80% dv), Folate (43% dv), Calcium (28% dv), Vitamin C (21% dv), Potassium (19% dv), Iron (16% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 1/2 low-fat milk, 2 lean meat, 1 fat

Reviews 2

March 19, 2015
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By: EatingWell User
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
April 01, 2014
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By: EatingWell User
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 GÇô the saut+¬ed onions really put the whole thing over the top! Pros: easy, flavorful Cons: dressing not delicious on its own