This super easy mediterranean sardine salad is ready in 15 minutes, packs a punch of nutrients, antioxidants, protein and omega 3 fatty acids. Simple and fresh, this salad is perfect for the warmer months.
I am an advocate for shopping local products, but I have to admit that sometimes I can't resist buying some delicious Spanish products.
Living on the other side of the world from my home country, I love cooking recipes that can take me back to the flavours of Spain. Yes, I love canned sardine, and the Spanish ones are the best!!
Caught off the Galician coast in the Atlantic ocean, these sardine come from one of the regions with the best seafood in the world. Do you think my opinion is bias? I hope you get the chance to go to Galicia and discover it yourself! 😋
DID YOU KNOW THAT SARDINE ARE AN INCREDIBLY HEALTHY FISH?
Some people even consider them a superfood. They're rich in omega 3 fatty acids, vitamins, calcium, potassium and high quality protein. They're only small and eat plankton, and therefore don't contain high levels of heavy metals. Another big point for sardine!
Cuca sardine are top quality. Founded in 1932 this well known brand produces some of the finest canned seafood. They're sardine are produced seasonally, cleaned, filleted and packed by hand, and processed quickly to ensure freshness is maintained.
THIS MEDITERRANEAN SARDINE SALAD IS
Super easy & quick to make
Rich in nutrients, antioxidants, protein and omega 3 fatty acids
Perfect for the warmer months
Gluten-free & dairy-free
WHAT DRESSING SUITS THIS MEDITERRANEAN SARDINE SALAD?
This salad shines for its simplicity and quality ingredients. A squeeze of lemon, drizzle of extra virgin olive oil, salt and pinch of herbs will do the job.
TIPS & SUBSTITUTIONS
You can use any leafy greens you want: lettuce, spinach, rocket... or a combination of all of them!
Substitute broccolini for green beans. With either of them, my top tip is to halve them lengthwise to make them thinner. It makes them sooo much tastier!
Dress it with apple cider vinegar instead of lemon, it will work great too.
Use the olive oil from the canned sardine, if it's quality extra virgin olive oil!
Feeling like sardine but not the salad? Try a Spanish tomato bread with sardine on top, YUM!
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MEDITERRANEAN SARDINE SALAD
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Yield: 2 servings 1x
- Category: Salad
- Cuisine: Mediterranean, Spanish
- Diet: Gluten Free
Description
This super easy mediterranean sardine salad is ready in 15 minutes, packs a punch of nutrients, antioxidants, protein and omega 3 fatty acids. Simple and fresh, this salad is perfect for the warmer months.
Ingredients
2 cups (100 grams) of spinach
1 bunch (180 grams) of broccolini cut lengthwise
1 cup (180 grams) of cherry tomatoes halved
1 avocado sliced
1 can of sardines in extra virgin olive oil, halved through the spine
⅓ lemon juice
2 tbsp extra virgin olive oil - use leftover from can
Pinch of salt to taste
Pinch of oregano
Instructions
- Prepare all the ingredients. Start by steaming the broccolini. If you have a steamer great! Otherwise add ¼ cup of boiling water to a large pan on high heat. Add the broccolini and put the lid on. Cook for 4-5 minutes until the broccolini is al dente.
- Add the spinach to a salad plate, layer the broccolini on top, followed by the cherry tomatoes, avocado and sardines.
- Squeeze the lemon juice on top, add a drizzle of olive oil, salt to taste and pinch of oregano.
- Enjoy freshly made!
Notes
- You can use any leafy greens you want, spinach, lettuce or rocket, or a combination of all of them!
- Broccolini can be substituted for green beans.
- If you don't have lemon, apple cider vinegar works great as well.
- Use the olive oil from the canned sardine if it's quality extra virgin olive oil!
- Store the leftovers in an airtight container for up to 2 days.
John says
Love it. Great combination of ingredients and super easy to make!!
Anna says
I was looking for a fulfilling salad for lunch today with my husband and this was a complete success: different, delicious and super healthy!
Pepa says
I love this salad ! First time I try bimmis on a salad and I’ve absolutely loved it!
Joseba says
Nunca había mezclado el aguacate con sardinas de lata, pero ahora que he hecho tu receta creo que lo haré muchas otras veces.
Me ha parecido una receta muy fácil de preparar y con una gran combinación de sabores.
Blanca says
Love your salad ideas! Thanks for sharing
Nate says
So healthy and easy to prepare!