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Greek Salad with Sardines for Two

:  March/April 2010

Your rating: None Average: 4 (15 votes)

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.


READER'S COMMENT:
"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 Recipe

Makes: 2 servings, about 2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Heart healthy | Healthy weight | Low saturated fat | Low calorie | High potassium | High fiber | High calcium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Nutrition

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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Recipe Categories

Type of Dish
Main dish, fish/seafood
Salad, main dish
Ease of Preparation
Easy
Ethnic/Regional
Greek
Mediterranean
Total Time
30 minutes or less
Servings
2
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Main Ingredient
Beans/Legumes
Fish
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Style/Theme
Cooking for 2
Entertaining, casual
Everyday favorites
Publication
March/April 2010
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