Serves 4 / Sardines contain the same healthy fats as salmon, at a fraction of the cost. Prep tip: Pairing sardines with tuna tones down their concentrated flavor; adjust the ratio if you like a pronounced taste. Serving tip: For a flavorful twist on tuna melt, spread this salad on sliced French bread, sprinkle with chopped tomatoes and grated Asiago cheese, and broil until bubbly.
1/4 cup canola mayonnaise
1⁄4 cup chopped sun-dried tomatoes in oil, drained
2 tablespoons minced red onion
2 tablespoons minced flat-leaf parsley
1 medium clove garlic, minced
Pinch of cayenne pepper
1 6-ounce can solid white tuna, drained well and flaked
1 4- to 5-ounce can boneless, skinless sardines, drained and chopped
1 cup arugula leaves
4 cups mixed salad greens
1/2 cup chopped walnuts, toasted
1. In a medium bowl, combine mayonnaise, sun-dried tomatoes, onion, parsley, garlic, and cayenne pepper. Gently stir in tuna and sardines; season with salt and pepper.
2. In another bowl, toss arugula, greens, and tomatoes. Divide among four plates. Top with fish salad and walnuts.
PER SERVING: 335 cal, 27g fat (10g mono, 13g poly, 2g sat), 64mg chol, 21g protein, 9g carb, 3g fiber, 460mg sodium