Name: Greek Salad with Sardines
Cook time: 20 min
Total time: 20 min
Ingredients: 3 tablespoons lemon juice; 2 tablespoons extra-virgin olive oil; 1 clove garlic, minced; 2 teaspoons dried oregano; 0.5 teaspoon freshly ground pepper; 3 medium tomatoes, cut into large chunks; 1 large English cucumber, cut into large chunks; 1 15-ounce can chickpeas, rinsed; 0.33300000429153 cup crumbled feta cheese; 0.25 cup thinly sliced red onion; 2 tablespoons sliced Kalamata olives; 2 4-ounce cans sardines with bones, packed in olive oil or water, drained

Greek Salad with Sardines

4.4

(9)

7 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings, about 2 cups each

Nutrition Profile:

Low-Calorie High Fiber Gluten-Free High Calcium Bone Health Healthy Aging Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
2 teaspoons dried oregano
½ teaspoon freshly ground pepper
3 medium tomatoes, cut into large chunks
1 large English cucumber, cut into large chunks
1 15-ounce can chickpeas, rinsed
⅓ cup crumbled feta cheese
¼ cup thinly sliced red onion
2 tablespoons sliced Kalamata olives
2 4-ounce cans sardines with bones, packed in olive oil or water, drained

Directions

Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Divide the salad among 4 plates and top with sardines.

Nutrition Facts (per serving)

347	Calories
18g	Fat
30g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 2 cups
Calories 347
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 6g	21%
Total Sugars 6g
Protein 17g	35%
Total Fat 18g	24%
Saturated Fat 4g	20%
Cholesterol 67mg	22%
Vitamin A 1014IU	20%
Vitamin C 24mg	27%
Folate 89mcg	22%
Sodium 582mg	25%
Calcium 281mg	22%
Iron 3mg	18%
Magnesium 69mg	16%
Potassium 720mg	15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.