Greek Salad with Sardines


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.

Cook Time:
20 mins
Total Time:
20 mins
4 servings, about 2 cups each


  • 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

  • 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


  1. 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.

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