Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
A budget salad rich in omega-3.
Equipment: None - just a plate
Measures and names
Ingredients
- 2 tins sardines in olive oil, drained
- 250 g tomatoes, sliced
- ½ red onion, sliced
- Salad leaves and rocket (arugula)
- 2 tbsp olive oil and red wine vinegar
- Handful of parsley
- Black pepper
Method
- Lay the sliced tomatoes, red onion, leaves and rocket over two plates.
- Place the drained sardines on top, whole or lightly broken up.
- Drizzle with the olive oil and vinegar.
- Scatter with parsley.
- Season with black pepper — tinned sardines are already salted.
Swaps and tips
Sardines are one of the cheapest, most nutritious tins on the shelf. Mash them onto the salad if you prefer.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 30 g | 8 g | 3 g | 29 g | 412 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
