Protein Packed Sardine Salad

Protein Packed Sardine Salad

Blood Sugar: 4Servings: 4Preparation Time: 30minMeal Category: Lunch
Micronutrients:Omega 3CalciumVitamin A

Macronutrients per 100g

Energy
156kcal
Sugar
1g
Fat
11g
Fiber
1g
Sat fat
2g
Protein
7g
Carbs
8g
Sodium
123mg

Ingredients

340g / 12oz peeled Fingerling or small Yukon gold potatoes, 2 tbsp Red wine vinegar, 1 tsp Dijon mustard, 1 small/medium, thinly sliced Shallot, 60ml / 2fl oz Olive oil, Sea salt, Black pepper, 60ml / 2fl oz pitted, roughly chopped Kalamata or similar olives, 4 peeled and quartered Hard-boiled large organic eggs, 100g / 3.5oz drained and cut or broken into small pieces Good-quality sardines in olive oil, 4 handfuls Baby arugula

Preparation

1. Bring a pot of water to a boil and add sea salt. Cook the 340g / 12oz peeled Fingerling or small Yukon gold potatoes in boiling water until very tender, about 15 minutes. Drain and set aside to cool. 2. For the dressing, whisk together 2 tbsp Red wine vinegar, 1 tsp Dijon mustard, 1 small/medium thinly sliced Shallot, and 60ml / 2fl oz Olive oil. Season with Sea salt and Black pepper to taste. 3. Cut the cooled potatoes into ½-inch slices and toss in a serving bowl with the dressing. 4. Add 60ml / 2fl oz pitted, roughly chopped Olives, 4 peeled and quartered Hard-boiled large organic eggs, and 100g / 3.5oz drained and cut or broken into small pieces Sardines. Toss to combine. 5. Mix in 4 handfuls Baby arugula and serve.

Micronutrients % of RDI

Iron
2% of RDI
Magnesium
21% of RDI
Vitamin C
9% of RDI
Omega 3
11% of RDI
Vitamin A
55% of RDI
Calcium
79% of RDI
Folate
32% of RDI

Good to know

The quality of this dish depends on the sardines. Use those packed in extra virgin olive oil or water, avoiding lower-quality oils.

How to Prepare

1. Bring a pot of water to a boil and add sea salt. Cook the 340g / 12oz peeled Fingerling or small Yukon gold potatoes in boiling water until very tender, about 15 minutes. Drain and set aside to cool. 2. For the dressing, whisk together 2 tbsp Red wine vinegar, 1 tsp Dijon mustard, 1 small/medium thinly sliced Shallot, and 60ml / 2fl oz Olive oil. Season with Sea salt and Black pepper to taste. 3. Cut the cooled potatoes into ½-inch slices and toss in a serving bowl with the dressing. 4. Add 60ml / 2fl oz pitted, roughly chopped Olives, 4 peeled and quartered Hard-boiled large organic eggs, and 100g / 3.5oz drained and cut or broken into small pieces Sardines. Toss to combine. 5. Mix in 4 handfuls Baby arugula and serve.

Good to Know

The quality of this dish depends on the sardines. Use those packed in extra virgin olive oil or water, avoiding lower-quality oils.

Share:
← Back to All Recipes