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High-Protein Sardine Salad with Garlic Dressing Recipe

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3.9 from 69 reviews

A quick and nutritious high-protein sardine salad featuring fresh greens, juicy tomatoes, and earthy beets, all topped with a creamy garlic-infused Greek yogurt dressing. Perfect for a light lunch or dinner, this salad combines bold flavors with a healthy boost of omega-3s and protein.

  • 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

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 (milk or water can be used to thin the dressing)
  • Salt and pepper to taste

Instructions

  1. Prepare Onions: Slice the red onion thinly and place into a bowl of cold water to mellow the sharp flavor until ready to use.
  2. Make Dressing: In a medium bowl, whisk together the Greek yogurt or sour cream with minced garlic, chopped parsley or basil, lemon juice, salt, and freshly ground black pepper. Refrigerate to chill, and thin with additional olive oil, milk, or water if a more pourable consistency is desired.
  3. Assemble Salad Base: In a large salad bowl, toss together the arugula and chopped romaine lettuce evenly to combine the greens.
  4. Add Vegetables: Layer the halved cherry tomatoes, drained red onions, and diced cooked beets over the greens.
  5. Top with Sardines: Arrange the drained sardines on top of the salad to evenly distribute the protein.
  6. Season: Sprinkle sea salt and freshly ground black pepper over the entire salad to taste.
  7. Serve: Serve the salad alongside lemon wedges and the chilled garlic dressing for added flavor. Enjoy immediately for freshness.

Notes

  • Using sardines packed in water keeps the salad lighter; you can substitute with sardines in olive oil for a richer flavor.
  • Soaking onions in cold water reduces their pungency and adds a refreshing crunch.
  • The dressing can be adjusted in thickness by adding more olive oil, milk, or water depending on preference.
  • For an extra kick, add a pinch of red pepper flakes to the dressing or salad.
  • This salad is best served fresh but can be refrigerated for up to 1 day; add sardines just before serving to maintain texture.
  • Author: Madelynn
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean
  • Diet: Low Fat

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