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–+ servings
Sardine Salad in a white bowl with small bowl of white salad dressing with spoon
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5 from 1 vote

Sardine Salad

Sardine Salad is a quick and easy salad that takes 15 mins! This budget friendly recipe is full of flavor with delicious textures.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Dinner, Lunch
Cuisine: Australian, International
Keyword: sardine salad
Servings: 4
Calories: 281kcal
Author: Adrianne

Equipment

  • Salad bowl
  • Chopping board
  • Knife
  • Salad servers

Ingredients

Salad

  • 220 grams sardines drained, not rinsed Note 1
  • 400 grams butter beans drained and rinsed Note 2
  • 1 small cos lettuce
  • 1 lebanese cucumber
  • 2 roma tomatoes
  • 1 cup button mushrooms quartered
  • loaf sourdough bread Note 3
  • dressing

Dressing

  • 1 cup Greek Yogurt Note 4
  • 3 cloves garlic skin peeled, base cut off
  • ½ teaspoon cracked pepper
  • ¼ teaspoon salt

Instructions

Salad

  • Preheat your oven to 180°C / 350-375°F / Gas Mark 4-5
  • Use a knife and chopping board to slice bread in half, lengthways. Lay each half on baking tray, spray with olive oil and bake for 5 mins till bread is golden brown
  • Use a knife and chopping board to prepare the lettuce by cutting the base off and rinsing, slicing the tomatoes and mushrooms.
  • Use a vegetable peeler to grate the Lebanese cucumber into long thin strips.
  • Drain and rinse the butter beans.
  • Drain (don't rinse) the sardines.
  • In a large salad bowl, layer lettuce leaves, sliced tomatoes, grated cucumber, chopped mushrooms and sprinkle in butter beans. Spread sardines out across the top of the salad
  • Use an oven mit to remove the toasted bread from the oven. Leave for 1 minute, then tear and place in serving bowl
  • Drizzle salad with Garlic Yogurt Sauce

Dressing

  • Combine garlic, salt and pepper in a food processor and blitz to combine
  • Dollop in yogurt and blitz for 2-3 seconds till consistently mixed together

Notes

  • Note 1 You will find the sardines packed in a tin in the supermarket aisle where the tinned salmon and tuna is. They will be in a flat rectangular tin. You have the choice of sardines packed in spring water or olive oil. Either work well for this recipe and we drain (but not rinse) them prior to use.  I am using the sardines packed in spring water. In Australia, a standard tin is 110 grams. The recipe calls for 2 x 110 gram tins of sardines.
  • Note 2 Butter beans are large cream coloured beans that will be with the red kidney beans and chick peas in the supermarket. They are about twice the size of individual baked beans. They need to be drained and rinsed prior to use. We use 1 x standard 400 gram tin of butter beans for the recipe. 
  • Note 3 Whilst the salad is 'healthy' the portion size of bread can be easily over done. Use a smaller portion size as desired. A whole loaf shown in the photo serves 6 people.
  • Note 4 The salad dressing is my Garlic Yogurt Sauce, please check out that recipe for detailed step by step instructions and tips/tricks.

Nutrition

Calories: 281kcal | Carbohydrates: 27g | Protein: 28g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 447mg | Potassium: 1014mg | Fiber: 8g | Sugar: 6g | Vitamin A: 756IU | Vitamin C: 4mg | Calcium: 302mg | Iron: 4mg