Genoa Salad with Sardines

Genoa Salad with Sardines

A mixed vegetable salad, with tomatoes and sardines.

4 servings
Preparation 10 min / Cooking 15 min / Standing 10 min
$1.46 per serving / $1.07 with specials
490 calories per serving 
  • Good deal this week
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
Recipe Nutrition Info Reviews (0) My Notes

Ingredients

3 potatoes, cut in half 600 g
2 carrots, cut into chunks 200 g
2 zucchini, whole 260 g
2 tomatoes, diced 240 g
2 tbsp olive oil   30 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
1/3 cup mayonnaise 85 mL
  salt to taste    
  ground pepper to taste    
2 eggs size large
10 sardines, tinned   200 g

Method

  1. Prepare the vegetables: peel the potatoes and cut them in half; peel the carrots and cut them into large chunks; leave the zucchini whole. Place them in a steamer basket or in a pot of salted water to either boil or steam for about 15 min.
  2. Let the vegetables cool down 10 min or longer, so they won't be so hot to handle. Coarsely dice the vegetables into bite-size pieces and put them in a bowl. Dice the tomatoes and add them to the bowl.
  3. In a small bowl, combine the oil, lemon juice and mayonnaise. Add salt and pepper, then pour the mixture over the vegetables. Toss well, then transfer the vegetables to a serving plate.
  4. While the vegetables are cooking, boil the eggs, during about 10 min, cool them down immediately in cold water, then dice them.
  5. Drain the sardines, then place them on top of the vegetables and serve.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2½ servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

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Claims

Free :
Added Sugar
Source of :
Omega-3, Omega-6
Good source of :
Calcium, Copper, Fibre, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Zinc
Excellent source of :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K

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Nutrition Facts Table

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

490

Fat

31 g

48 %

Saturated 5 g
+ Trans 0.1 g

25 %

Cholesterol

190 mg

Sodium

440 mg

18 %

Carbohydrate

35 g

12 %

Fibre

5 g

19 %

Sugars

6 g

Protein

19 g

Vitamin A

130 %

Vitamin C

40 %

Calcium

20 %

Iron

20 %

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