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Mediterranean salad recipe

Sardine Mediterranean Salad Recipe

This Sardine Mediterranean Salad is a fresh, healthy and protein-packed dish made with tender sardines, crisp vegetables, Kalamata olives, creamy feta cheese and a vibrant lemon and olive oil dressing. Ready in just 20 minutes, it's an easy Mediterranean-inspired recipe that's perfect for lunch, a light dinner or meal prep, delivering bold flavours and wholesome nutrition in every bite.
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Prep Time 20 minutes
Course Dinner, Lunch, Main Course, Salad
Cuisine Mediterranean
Servings 6 People
Calories 330 kcal

Equipment

  • 1 Sharp Chef’s Knife For slicing vegetables evenly and preparing ingredients safely.
  • 1 Large Chopping Board: Provides a stable surface for preparing all fresh produce.
  • 1 Large Mixing Bowl Allows all ingredients to be gently combined without crushing the vegetables.
  • 1 Small Mixing Bowl Perfect for whisking together the lemon dressing.
  • 1 Whisk Helps emulsify the olive oil and lemon juice into a smooth dressing.
  • 1 Large Salad Spoon or Tongs – Makes tossing the Sardine Mediterranean Salad easy while keeping the sardines intact.
  • 1 Citrus Juicer – Extracts fresh lemon juice quickly and efficiently.
  • Measuring Cups And Measuring Spoons: Ensure accurate ingredient measurements for consistent results.

Ingredients
  

  • 3 x 120 g Cans Sardines in Olive Oil – The star ingredient of the Sardine Mediterranean Salad
  • 300 g Cherry Tomatoes – Halved
  • 2 Medium Cucumbers - Diced
  • 1 Medium Red Onion - Thinly Sliced
  • 2 Red Bell Peppers - Chopped
  • 150 g Kalamata Olives Pitted
  • 1 Large Romaine Lettuce - Chopped
  • ½ Cup Fresh Parsley - Chopped
  • ¼ Cup Fresh Dill - Chopped
  • 150 g Feta Cheese - Crumbled
  • 2 Large Lemons - Juiced
  • 6 Tablespoons Olive Oil – Extra Virgin
  • 3 Garlic Cloves - Minced
  • 1 Teaspoon Dried Oregano
  • 1 Teaspoon Sea Salt
  • ½ Teaspoon Freshly Ground Black Pepper
  • ½ Teaspoon Chilli Flakes - Optional

Instructions
 

Step 1: Prepare The Vegetables

  • Wash and dry all vegetables thoroughly.
  • Chop the lettuce into bite-sized pieces.
  • Dice the cucumbers.
  • Halve the cherry tomatoes.
  • Slice the red onion thinly.
  • Chop the bell peppers into small pieces.
  • Finely chop the parsley and dill.
  • Place all prepared vegetables into a large mixing bowl.

Step 2: Prepare The Sardines

  • Carefully open each can of sardines.
  • Drain most of the oil while reserving a small amount if desired.
  • Gently separate large fillets into bite-sized pieces.
  • Avoid breaking them up too much so the Sardine Mediterranean Salad retains its attractive presentation.

Step 3: Make The Mediterranean Dressing

    In a small bowl, combine:

    • Fresh lemon juice
    • Extra virgin olive oil
    • Minced garlic
    • Dried oregano
    • Sea salt
    • Black pepper
    • Chilli flakes (if using)
    • Whisk vigorously for about one minute until the dressing becomes smooth and slightly creamy.

    Step 4: Assemble The Sardine Mediterranean Salad

    • Add the sardines to the bowl of vegetables.
    • Sprinkle over the Kalamata olives.
    • Add the crumbled feta cheese.
    • Pour the dressing evenly over everything.
    • Using salad tongs, gently fold all the ingredients together until lightly coated.
    • Be careful not to overmix, as this helps the sardines remain in attractive chunks.

    Step 5: Rest Before Serving

    • Leave the Sardine Mediterranean Salad to rest for around 10 minutes.
    • This allows the vegetables to absorb the dressing and helps all the Mediterranean flavours develop beautifully.

    Step 6: Serve And Enjoy

    • Divide the Sardine Mediterranean Salad equally among six serving plates.
    • Garnish with extra parsley, dill and a few lemon wedges.
    • Finish with a light drizzle of extra virgin olive oil and a little freshly cracked black pepper for restaurant-quality presentation.

    Notes

    • 🥗 For the freshest flavour and best texture, prepare the Sardine Mediterranean Salad just before serving.
    • 🐟 Choose good-quality sardines packed in olive oil for a richer taste and extra moisture.
    • 🍋 Freshly squeezed lemon juice is highly recommended, as it gives the dressing a brighter, more vibrant flavour than bottled juice.
    • 🌿 Feel free to adjust the herbs and vegetables to suit your preferences while keeping the Mediterranean character of the salad.
    • 🧀 Add the feta cheese at the end and fold it in gently to prevent it from breaking up too much.
    • 🥄 Toss the salad carefully so the sardines remain in large, attractive pieces.
    • ❄️ If making ahead, store the dressing separately and combine it with the salad just before serving to keep the vegetables crisp.
    • 🌶️ For a little extra heat, sprinkle in chilli flakes or add freshly chopped chilli to taste.
    • 🍽️ This recipe is naturally high in protein and omega-3 fatty acids, making it an excellent choice for a healthy lunch, light dinner or meal-prep option.
    • ❤️ Leftovers can be refrigerated in an airtight container for up to 2 days, although the salad is at its very best when enjoyed fresh.
    Keyword Sardine Mediterranean Salad