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Sardines on Fresh Salad Bowls

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These Sardines on Fresh Salad Bowls are a quick, healthy, and flavorful meal made with crisp greens, juicy veggies, and protein-packed canned sardines. Perfect for lunch or a light dinner, this no-cook salad comes together in 10 minutes and is full of Mediterranean-inspired freshness.

Ingredients

  • 1 can sardines (in olive oil or water)
  • 2 cups arugula, spinach, or romaine lettuce
  • ½ cup cherry tomatoes, halved
  • ½ cucumber, thinly sliced
  • ¼ red onion, thinly sliced
  • 1–2 tbsp olive oil
  • 1 tbsp fresh lemon juice
  • Sea salt and black pepper, to taste
  • Optional toppings: Crumbled feta or grated parmesan, chili flakes, sunflower seeds, croutons or toasted nuts

Instructions

  1. Prepare a base of fresh greens in a bowl (arugula, spinach, or romaine).
  2. Add sliced cherry tomatoes, cucumber, and red onion on top of the greens.
  3. Gently place sardines over the salad, allowing their juices to mix in.
  4. Drizzle with olive oil and lemon juice.
  5. Season with salt, pepper, and optional chili flakes.
  6. Add any toppings like feta, seeds, or croutons for extra flavor and texture. Serve immediately.

Notes

  • Use sardines in olive oil or lemon for a milder, smoother flavor.
  • This salad pairs beautifully with a slice of crusty bread or a side of grains.
  • Avoid dressing in advance to keep greens crisp.
  • For extra protein, add a sliced boiled egg or avocado.

Nutrition

Find it online: https://cookedbymaya.com/sardines-on-fresh-salad-bowls/