High-Protein Sardine Salad with Garlic Dressing
This high-protein sardine salad is made with canned sardines, fresh greens, and a garlic sour cream dressing. It’s quick to assemble, filling, and works well for lunch or a light dinner.
Ingredients
- 2 cans sardines packed in water drained
- 2 cups arugula
- 2 cups chopped or torn romaine lettuce
- 1 cup cherry or grape tomatoes halved
- ⅓ cup thinly sliced red onion or scallions
- ½ cup cooked beets diced
- Sea salt and freshly ground black pepper to taste
- Lemon wedges for serving
For the dressing
- ½ cup Greek yogurt or sour cream
- ½ teaspoon minced garlic or more to taste
- 1 tablespoon chopped parsley or basil
- 1 teaspoon lemon juice
- 1 teaspoon extra virgin olive oil, milk, or water for thinning the dressing
- salt and pepper to taste
Instructions
- Slice the onion and place it in a bowl of cold water until ready to use.
- In a medium bowl, whisk the yogurt, garlic, parsley, lemon juice, salt, and a few grinds of black pepper. Refrigerate until ready to use. You can thin the dressing with additional olive oil, milk or water to make it pourable.
- In a large salad bowl, toss the arugula with the Romaine. Top with the tomatoes, onions, and diced beets.
- Lay the sardines over the salad.
- Sprinkle some salt and grind some black pepper over the top.
- Serve with the sour cream dressing.
Notes
Optional Toppings
- Broccoli sprouts
- Capers
- Olives
- Diced cucumbers
- Chopped dill
- Store leftover salad and dressing separately.
- The dressed greens will wilt fast, so only dress what you plan to eat.
- Sardines and vegetables keep well in an airtight container in the fridge for up to 24 hours.
- Dressing will keep 3-4 days refrigerated.
Nutrition
Calories: 376.9kcalCarbohydrates: 15.4gProtein: 39.6gTotal Fat: 17.3gSaturated Fat: 2.4gCholesterol: 183.7mgSodium: 468.1mgPotassium: 1175.2mgFiber: 4.3gSugar: 9.6gNet Carbohydrates: 11.1g
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