Mixed Vegetable and Sardine Salad

Mixed Vegetable and Sardine Salad

A mixed vegetable salad, with tomatoes, hard-boiled eggs, and sardines with a creamy dressing.

Sardines are an excellent source of omega-3 oils and calcium, and for this reason they should be integrated into our regular diet. Added to a such tasty salad as this is a simple way of serving them.

4 servings
Preparation 20 min
Cooking 15 min

530 calories per serving 


Ingredients

3 potatoes, cut in half   600 g
2 carrots, cut into chunks   200 g
2 zucchini, whole   260 g
2 cups green/snap beans, trimmed   200 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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 eggs size large    
10 sardines, tinned   200 g
16 black olives   6 tbsp

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; trim the ends of the green beans. Place them in a steamer basket or in a pot of salted water to either boil or steam for about 15 min.
  2. Let them 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 slice them. Garnish the vegetables with the egg slices.
  5. Drain the sardines, then place them on top of the vegetables. Add the olives and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (480g)

Amount

% DV*

* DV = Daily Value

Calories

530

Fat

33 g

51 %

Saturated 5 g
+ Trans 0.1 g

27 %

Cholesterol

175 mg

Sodium

610 mg

26 %

Carbohydrate

41 g

14 %

Fibre

7 g

26 %

Sugars

7 g

Protein

20 g

Vitamin A

140 %

Vitamin C

50 %

Calcium

25 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

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

More info


This recipe is in the following categories: Fish | Vegetables | Lunch box | Main courses/Entrées | Salads | Halal | High Calcium | High Fibre | High Iron | High Vitamin D | Kosher | Source of Omega-3

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