Raise your hand if you thought tuna was the only hero in Mediterranean salads… Enter: sardines.
These little flavor bombs bring all the sunshine of the Med—olive oil richness, briny olives, capers, red onions, hearty tomatoes and cucumbers. 🥗✨. Stir in sardines and get ready for bold, omega-3–loaded crunch that’s even more surprising than that olive oil–only vibe. Trust us—it’s pantry magic in a bowl. #SardineSalad #MedInspired #NoMoreTunaTiredness
Serving Size: 4-6
Canned sardines (2-4 cans)
2 Cucumbers, diced
3 small Red Onions, sliced thin
3 pints cherry tomatoes
3 cloves of garlic, minced
1 small jar of olives
1/2 cup chopped parsley
1/2 cup chopped mint
1/2 small jar of capers
1 large container of organic creamy cashew yogurt alternative
lemon juice
red wine vinegar
za’atar to taste
Green goddess spice from Trader Joe’s
Pistachios for topping
1. Take thinly sliced red onions and let sit in cold water.
2. Take minced garlic and cover in lemon juice, set aside
3. Combine, cherry tomatoes, chopped cucumber, olives, capers, za’atar, parsley, mint and combine. Cover with 3 Tablespoons of lemon juice.
4. Open canned sardines and cover salad with oil from can, mix. Add sardines to salad.
5. salt and pepper as desired.
6. In a separate bowl, combine yogurt alternative with the garlic and lemon juice, green goddess dressing, and a splash of red wine vinegar.
7. Cover bottom of salad serving bowls with yogurt and top with salad.
[Music] So, we start this recipe by chopping the onions very, very thinly. Because we’re not cooking anything and this is just like a fresh salad, what you want to do is take all of the ingredients that might have like a very pungent taste and you want to mellow them out. So, what we’re going to do is get these onions soaking in water to take out some of that uh bite to them. Then, the next thing we’re going to do is chop some garlic and get it into some lemon juice so that that can calm down the garlic as well so that this dish doesn’t get overpowered by the raw onion or raw garlic. We’re going to get some lemon into the salad bowl. Should give some good flavor, make it taste super fresh. We got some mint and parsley in the salad as well along with the capers, olives, tomatoes, cuces, and last addition will be the onions that we’re soaking in water. So, we’re making a yogurt based sauce um to kind of serve this on top of. So, we’re getting some yogurt and the lemon juice and the garlic all mixed together. And then we’re gonna season it. You want it thick enough where it’s really going to stay at the bottom on a serving dish. Think we might need a little bit more the yogurt. Okay, there we go. That should be good. We’re really just going to flavor this with some salt, a little bit of pepper, almost like a uh Greek taziki. Um just kind of like how we’re trying to make this. Going to put some Trader Joe’s green goddess, which is some really good spices, and some uh extra garlic, a little bit of uh toasted onion as well. And then as a last little flavor splash, we are going to add a little bit, just a tiny bit, red wine vinegar. Really gives a good flavor in there. Most of it. So, these sardines are soaked and packed in 100% olive oil. So, what we’re going to do is we’re going to take all that delicious olive oil soaked with the fish and that will go in to our salad as our uh most of the oil. So, we waste nothing. Going to add salt to the salad. Get some fresh ground pepper. Try to get as much of this in there as possible. And then what we’re going to put on this in addition is some red wine vinegar. And then we’re going to put some zatar in here, which is a uh Middle Eastern spice. It’s got some really good flavors. Really good for you. All right. First time trying sardines. I’m excited. A lot of good veggies to go with it. It It tastes great. I mean, yeah. 82. Oh, got to get it in the sauce. What is it? Suziki. It’s like a This is great. Yeah, this is something I feel like I’m eating on the coast of Greece right now. Feel fresh. Everything about it is really good. Well seasoned. I’ll go 84. Ready? All right. We got a nice assortment of vegetables here. Um, many of which I’m not too familiar with. So, super excited to give it a try. Great crunch. The sauce gives it a little kick. I’m going to go 79. Add some pistachios. A little bit extra sauce on the top. Yeah, really good. Super fresh. Definitely going to be healthy. I’ll be feeling good later today. I’ll give it a 76. Really good. Really easy. And we didn’t have to cook a thing. This was all chopping and uh placing. So, really good. And yeah, I’d make this anytime.
Dining and Cooking