Mediterranean sardine salad

Mediterranean sardine salad

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(11 ratings)

Prep: 15 mins


Serves 4
A superhealthy salad that's full of intense flavours with oily fish, olives and capers

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal140
  • fat10g
  • saturates2g
  • carbs1g
  • sugars1g
  • fibre1g
  • protein10g
  • salt0.9g
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  • 90g bag salad leaves
  • handful black olives, roughly chopped
  • 1 tbsp caper, drained
    Capers in bowl



    Capers are the small flower buds of the Capparis shrub that grows in the Mediterranean. As they…

  • 2 x 120g cans sardines in tomato sauce, drained and sauce reserved



    Sardines are named after the island of Sardinia, where they were once found in abundance. Found…

  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 tbsp red wine vinegar


  1. Divide the salad leaves between 4 plates, then sprinkle over the olives and capers. Roughly break up the sardines and add to the salad. Mix the tomato sauce with the oil and vinegar and drizzle over the salad.

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Comments, questions and tips

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17th Nov, 2019
Super quick, super tasty and very cheap to make. Love this meal for a fresh tasting pick me up during the week. Yum!
26th Jul, 2012
It was simple, tasty and healthy - what more could you want - more?!
4th Jul, 2012
We really enjoyed this, in fact we've eaten it 3 times since last week with a little variation each time depending on what we've got home at the time. It's easy, quick, and very tasty!
20th Jun, 2012
I make gteat pasta with canned sardines: just boil sphagetti (according the cooking time), slightly mince the canned sardines with fork, put together with pasta, add some olive oil, mashed garlick and greens (leek or any greens available, like sage or tarragon, or any, even mint will do), ground black papper to taste, - enjoy!!! Tried and tested. Best, Svetlana
12th Jun, 2012
Made this for a dinner party and I was surprised at how tasty it was despite being so quick and easy! It went down great with the Italian chicken on this website as a mains. Will be making this as a weekday dinner from now on. Like the previous reviewer I used more leaves - added a quarter head of iceberg lettuce to the recommended 90g.
5th Feb, 2012
Very tasty! I doubled the amount of salad leaves though, as 90g didn't seem to be enough for 4.
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