High-Protein Mediterranean Sardine Salad Recipe Will Rock Your World (7 Ingredients, 10 Minutes) by Cassie All
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Sardines are having a moment. Before you wrinkle your nose at this viral recipe trend, please give this tasty sardine recipe a try. The flavorful, nutrient-dense, high-protein sardine ceviche-style salad recipe will rock your world! Plus, it's a budget-friendly meal, which most everyone can appreciate these days. And it's equal parts nutritious and delicious. Score!
Ceviche is a popular dish in Latin America. It can be made with a variety of seafood, including sardines or even economical tuna. This ceviche-style salad recipe pairs a can of sardines with fresh vegetables and lime juice, resulting in tons of flavor. But I love this recipe because it's packed with protein and nutrition. I've been trying to eat healthier and am going to the gym regularly. A personal trainer there told me how important it is to eat enough protein (learn about the health benefits of protein). Sardines are a great source of protein and, in this Spanish-inspired recipe, you get all that plus the health benefits of onions, the health benefits of tomatoes and the health benefits of avocado, among others.
What I like best about this salad recipe is that it's flexible. You add a can of sardines, tuna or any fish you’d like. To make this easy high-protein recipe, you only need seven nutritious ingredients. Here are the gluten-free ingredients you'll need: sardines, red onion, tomato, cucumber, avocado, fresh cilantro and fresh lime juice. The plain Greek yogurt, olives and garlic powder are optional (but add creaminess and additional flavor). All you do is combine the ingredients then serve it up over lettuce, tostadas or all on its own.
Serve this sardine salad with fresh lime for lunch over lettuce, as a light dinner scooped onto tostadas, or even as a high-protein snack any time of day. Simple, nutritious and delicious.
Cuisine: American / Spanish / Mediterranean
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 1
Ingredients
- 4 ounces (1 can) sardines, chopped
- 1/4 cup red onion, chopped
- 1/3 cup tomato, chopped
- 1/3 cup cucumber, chopped
- 1/3 cup avocado, chopped
- 2 tablespoons fresh cilantro, chopped
- 2 tablespoons fresh lime juice (or more to taste)
Optional Ingredients
- 1 1/2 tablespoons plain Greek yogurt
- 1/2 teaspoon garlic powder
- salt and black pepper, to taste
- fresh lime wedges, for garnish
- green olives or kalamata olives
Here's how to make it:
- In a medium mixing bowl, add the sardines, red onion, tomato, cucumber, avocado and cilantro. Stir to combine.
- Add the fresh lime juice. Add the Greek yogurt, olives, garlic powder, and salt and pepper, if using. Toss to combine. (Taste and add more lime juice, as needed.)
- Serve immediately or refrigerate until ready to serve. Garnish with fresh lime wedges, if desired. Store leftovers in an airtight container in the refrigerator.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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