Greek Salad with Sardines for Two

March/April 2010

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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. Serve with: Warm pita bread and a cold beer.

"This is a great recipe! I put ours on a bed of crisp lettuce.It looked nice and went perfectly with the rest of the dish. "
Greek Salad with Sardines for Two

Makes: 2 servings, about 2 cups each

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  • 1 1/2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 small clove garlic, minced
  • 1 teaspoon dried oregano
  • 1/4 teaspoon freshly ground pepper
  • 2 small or 1 large tomato, cut into large chunks
  • 1/2 large English cucumber, cut into large chunks
  • 1 7-ounce can chickpeas (about 2/3 cup), rinsed
  • 3 tablespoons crumbled feta cheese
  • 2 tablespoons thinly sliced red onion
  • 1 tablespoon sliced pitted Kalamata olives
  • 1 4-ounce can sardines with bones, packed in olive oil or water, drained


  1. Whisk lemon juice, oil, garlic, oregano and pepper in a medium bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Divide the salad between 2 plates and top with sardines.


Per serving: 324 calories; 19 g fat (4 g sat, 10 g mono); 69 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 18 g protein; 7 g fiber; 703 mg sodium; 588 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Calcium (27% dv), Vitamin A (20% dv), Potassium (17% dv).

Carbohydrate Servings: 1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 2 lean meat, 3 fat

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