Print
clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

High-Protein Sardine Salad with Garlic Dressing Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.1 from 5 reviews

A quick and nutritious high-protein sardine salad featuring fresh arugula, romaine lettuce, cherry tomatoes, and cooked beets, complemented by a flavorful garlic yogurt dressing. Perfect for a light, healthy meal packed with omega-3s and vibrant vegetables.

  • Total Time: 10 minutes
  • Yield: 2 servings

Ingredients

Salad

  • 2 cans sardines packed in water (drained)
  • 2 cups arugula
  • 2 cups chopped or torn romaine lettuce
  • 1 cup cherry or grape tomatoes (halved)
  • 1/3 cup thinly sliced red onion or scallions
  • 1/2 cup cooked beets (diced)
  • Sea salt and freshly ground black pepper (to taste)
  • Lemon wedges for serving

Garlic Dressing

  • 1/2 cup Greek yogurt or sour cream
  • 1/2 teaspoon minced garlic (or more to taste)
  • 1 tablespoon chopped parsley or basil
  • 1 teaspoon lemon juice
  • 1 teaspoon extra virgin olive oil (optional, for thinning)
  • Salt and pepper to taste

Instructions

  1. Prepare the onion: Slice the red onion thinly and place it in a bowl of cold water to mellow its sharpness while you prepare the rest of the salad.
  2. Make the dressing: In a medium bowl, whisk together the Greek yogurt, minced garlic, chopped parsley, lemon juice, salt, and freshly ground black pepper. Refrigerate the dressing until ready to use. If the dressing is too thick, thin it with additional olive oil, milk, or water to your desired consistency.
  3. Assemble the salad base: In a large salad bowl, toss together the arugula and chopped romaine lettuce to combine evenly.
  4. Add vegetables: Top the greens with halved cherry tomatoes, drained sliced onions, and diced cooked beets for a colorful and flavorful mix.
  5. Layer sardines: Gently lay the drained sardines over the salad, distributing them evenly to ensure every serving gets ample protein and flavor.
  6. Season the salad: Sprinkle sea salt and freshly ground black pepper over the top to enhance the flavors.
  7. Serve: Present the salad with lemon wedges on the side and serve alongside the garlic yogurt dressing for drizzling or dipping as desired.

Notes

  • Using sardines packed in water keeps the salad lighter and lower in fat.
  • If you prefer a creamier dressing, use sour cream instead of Greek yogurt.
  • Soaking sliced onions in cold water helps reduce their sharpness and adds a milder flavor.
  • Adjust garlic and lemon juice amounts in the dressing to suit your taste preferences.
  • Cooked beets can be prepared in advance or bought pre-cooked for convenience.
  • This salad is best served immediately but can be refrigerated for up to 1 day if needed.
  • Author: Monica
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean
  • Diet: Low Fat

Find it online: https://monicarecipes.com/high-protein-sardine-salad-with-garlic-dressing-recipe/