Sardines contain the same inflammation-taming fats as salmon but are less expensive. Pairing sardines with tuna tones down their concentrated flavor; adjust the ratio if you like a pronounced taste. For a tuna-melt twist, spread this salad on sliced whole-grain bread, sprinkle with chopped tomatoes, and broil until hot.
Sardine and Sun-Dried Tomato Salad
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Ingredients
- 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
- 2 small Roma tomatoes chopped
- 1/2 cup chopped walnuts toasted
Instructions
- 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.
- In another bowl, toss arugula, greens, and tomatoes. Divide among four plates. Top with fish salad and walnuts.
Recipe Notes
Nutrition Facts
Sardine and Sun-Dried Tomato Salad
Amount Per Serving
Calories 335
Calories from Fat 225
% Daily Value*
Total Fat 25g
38%
Saturated Fat 2g
10%
Polyunsaturated Fat 13g
Monounsaturated Fat 10g
Cholesterol 64mg
21%
Sodium 460mg
19%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
12%
Protein 21g
42%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 335 cal, 25g fat (10g mono, 13g poly, 2g sat), 64mg chol, 21g protein, 9g carb, 3g fiber, 460mg sodium
