
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
- 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.
- 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.
- Cut the cooled potatoes into ½-inch slices and toss in a serving bowl with the dressing.
- 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.
- 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.
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