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simple sardine salad

Delicious Simple Sardine Salad: Quick, Healthy & Satisfying

This simple sardine salad is a quick and nourishing meal option filled with omega-3s and fresh ingredients.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 2 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cans Sardines drained
  • 1 cup Minced Veggies a mix of bell peppers, celery, and carrots
  • 1.5 tablespoons Greek Yogurt acts as a creamy binder
  • 1 tablespoon Mayo or use extra Greek yogurt for a lighter version
  • 0.5 tablespoon Mustard Dijon or spicy brown is a great alternative
  • 1.5 tablespoons Capers provides a burst of briny goodness
  • 0.25 teaspoon Smoked Paprika introduces a smoky depth
  • 0.125 teaspoon Kosher Salt to enhance flavors
Serving Suggestions
  • Crackers or Chips for a crunchy accompaniment
  • Sandwich Filling use it as a hearty filling for sandwiches or lettuce wraps

Equipment

  • Mixing bowl
  • fork
  • Spatula or spoon

Method
 

Step-by-Step Instructions for Simple Sardine Salad
  1. Begin by thoroughly draining two cans of sardines, ensuring all excess liquid is removed.
  2. Using a fork, mash the sardines until they reach a consistency similar to tuna, aiming for a chunky texture.
  3. Incorporate 1 cup of minced veggies into the sardines along with 1.5 tablespoons of Greek yogurt, 1 tablespoon of mayo, 0.5 tablespoon of mustard, 1.5 tablespoons of capers, 0.25 teaspoon of smoked paprika, and 0.125 teaspoon of kosher salt.
  4. Using a spatula, mix all ingredients together until evenly combined.
  5. Serve your salad immediately with whole-grain crackers or as a filling for sandwiches or lettuce wraps.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 10gProtein: 20gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gCholesterol: 40mgSodium: 600mgPotassium: 300mgFiber: 3gSugar: 2gVitamin A: 20IUVitamin C: 15mgCalcium: 8mgIron: 10mg

Notes

Ensure sardines are well-drained to prevent the salad from becoming watery. Customize veggies and adjust creaminess with yogurt and mayo according to taste.

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