Tinned sardines get a bad reputation they don't deserve. Packed in olive oil and layered over peppery arugula with tomatoes, red onion, and a lemony dressing, they turn into a fast lunch that tastes far more expensive than the few dollars a tin actually costs.
Ingredients
- 2 tins (4.4 oz each) sardines packed in olive oil, drained
- 5 oz baby arugula
- 1 cup cherry tomatoes, halved
- 1/4 small red onion, thinly sliced
- 1/4 cup kalamata olives, pitted and halved
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1/4 cup crumbled feta cheese
- Sea salt and black pepper to taste
Instructions
- Whisk the olive oil, lemon juice, and Dijon mustard together in a small bowl and season with salt and pepper.
- Pile the arugula onto two plates and scatter the cherry tomatoes, red onion, and olives on top.
- Gently break the sardines into large pieces and arrange them over the salad.
- Drizzle with the dressing and finish with the crumbled feta.
- Serve right away while the arugula is still crisp.
Nutrition Facts (per serving)
| Calories | 340 |
| Total fat | 25g |
| Total carbohydrates | 7g |
| Dietary fiber | 2g |
| Protein | 23g |
| Sodium | 560mg |
Why This Is Good for Your Gut
Sardines pack more omega-3 fat per dollar than almost any other food, along with calcium from their edible bones, and the olive oil they're canned in adds to the anti-inflammatory profile of the whole plate. Arugula and tomatoes bring vitamin C and polyphenols, rounding out a salad that supports a healthy heart without any cooking required.
Keep a few tins in the pantry and this salad comes together faster than takeout.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
