Greek Salad with Sardines

image_1 by you.

 This is fantastic even without the sardines! And healthy. I used the sardines since I've overcome my ambivalence. I actually like them now. I do prefer Crown Prince Brisling in olive oil as they are milder.

I marinated the stinkers in the dressing while I was chopping the vegetables. And I used grape tomatoes because regular tomatoes are gross when they're out of season. The salad was great in a pita or you could serve it on a bed of greens. Or just eat it as it is.

Recipe courtesy of Eating Well Magazine May/June 2010.

The fresh, tangy elements of a Greek salad—tomato, cucumber, feta, olives and lemony vinaigrette—pair well with rich-tasting sardines. Look for sardines with skin and bones (which are edible) as they have more than four times the amount of calcium as skinless, boneless sardines. If you’re lucky enough to have fresh sardines available in your supermarket, try them in place of the canned sardines. Lightly dredge them in salt-and-pepper-seasoned flour and saut√© them in a little olive oil. Serve with: Warm pita bread and a cold beer. 

4 servings, about 2 cups each
Active Time: 20 minutes
Total Time: 20 minutes


  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • 2 teaspoons dried oregano
  • 1/2 teaspoon freshly ground pepper
  • 3 medium tomatoes, cut into large chunks
  • 1 large English cucumber, cut into large chunks
  • 1 15-ounce can chickpeas, rinsed
  • 1/3 cup crumbled feta cheese
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons sliced Kalamata olives
  • 2 4-ounce cans sardines with bones, packed in olive oil or water, drained


  1. Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Divide the salad among 4 plates and top with sardines.


Per serving: 320 calories; 19 g fat (4 g sat, 10 g mono); 67 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 18 g protein; 7 g fiber; 686 mg sodium; 587 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value), Calcium (26% dv), Vitamin A (20% dv), Potassium (17% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 lean meat, 3 fat


Jonny Hamachi said...

Welcome to the Society!