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Romaine Wedges with Sardines & Caramelized Onions

January/February 2014

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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.


Romaine Wedges with Sardines & Caramelized Onions Recipe

Makes: 4 servings, 1 “wedge” each

Serving Size: 1 “wedge”

Active Time:

Total Time:

Ingredients

  • 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

  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.

Tips & Notes

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

Nutrition

Per serving: 230 calories; 12 g fat (2 g sat, 5 g mono); 79 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 7 g total sugars; 18 g protein; 3 g fiber; 716 mg sodium; 651 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


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Recipe Categories

Type of Dish
Salad, main dish
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Fall
Winter
Publication
January/February 2014

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