Mediterranean Sardine & White Bean Salad
Sardines are one of the most concentrated — and most affordable — sources of omega-3 there is, and here they’re folded into a bright, lemony bean salad that tastes nothing like "eating sardines." Beans add fiber that blunts the glucose response.
Mediterranean Sardine & White Bean Salad
Recipe Card
Mediterranean Sardine & White Bean Salad
Method: No-Cook · Cuisine: Mediterranean
Prep Time
10 mins
Cook
None
Total Time
10 mins
Yields
2 generous servings
Calories
450
Best Season
Year-round
Ingredients
- 2 cans (about 3.75 oz each) sardines in olive oil, drained
- 1 can (15 oz) cannellini beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- ¼ small red onion, thinly sliced
- ¼ cup fresh parsley, chopped
- 1 tbsp capers, drained
- 2 tbsp extra-virgin olive oil
- Juice of 1 lemon
- Salt and black pepper to taste
- Optional: a handful of arugula or baby spinach per plate
Instructions
- 1In a large bowl, combine the beans, tomatoes, red onion, parsley, and capers.
- 2Whisk the olive oil and lemon juice with a pinch of salt and pepper, then toss with the bean mixture.
- 3Lay the sardines on top (whole or gently broken into large pieces — keeping them intact looks more appealing).
- 4Let sit 5–10 minutes so the flavors meld. Serve over arugula if you'd like more greens.
Tip
If sardines are new to you, look for fillet-style boneless, skinless cans — they're milder and easier to love on the first try.
Nutrition
Calories450
Net Carbs22g
Total Carbs29g
Fiber7g
Protein33g
Fat24g
Omega-3 (EPA/DHA)~1.5g
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
LunchMediterraneanHigh ProteinHigh FiberNo-CookOmega-3