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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.

Source: EatingWell Magazine, January/February 2014




Ingredient Checklist


Instructions Checklist
  • 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.

  • Whisk yogurt, mayonnaise, white-wine vinegar, shallot, pepper and the remaining 1/2 teaspoon salt in a small bowl.

  • 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.


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

Nutrition Facts

1 “wedge”
202 calories; protein 14.4g; carbohydrates 13.5g; dietary fiber 3.5g; sugars 6.6g; fat 10.4g; saturated fat 1.5g; cholesterol 60.1mg; vitamin a iu 10068.3IU; vitamin c 12.6mg; folate 168.9mcg; calcium 224.5mg; iron 2.5mg; magnesium 40.9mg; potassium 598mg; sodium 569.8mg; thiamin 0.2mg.

2 vegetable, 1/2 low-fat milk, 2 lean meat, 1 fat