Protein Packed Sardine Salad

Protein Packed Sardine Salad

Macronutrients per 100g

Energy

Energy

156kcal

Sugar

Sugar

1g

Fat

Fat

9g

Fiber

Fiber

1g

Saturated Fat

Sat fat

2g

Protein

Protein

7g

Carbs

Carbs

8g

Sodium

Sodium

123mg

Ingredients

- 340g / 12oz peeled Fingerling or small Yukon gold potatoes
- 2 tbsp Red wine vinegar
- 1 tsp Dijon mustard
- 1 small/medium, thinly sliced Shallot
- 60ml / 2fl oz Olive oil
- Sea salt
- Black pepper
- 60ml / 2fl oz pitted, roughly chopped Kalamata or similar olives
- 4 peeled and quartered Hard-boiled large organic eggs
- 100g / 3.5oz drained and cut or broken into small pieces Good-quality sardines in olive oil
- 4 handfuls Baby arugula

Preparation

1. Bring a pot of water to a boil and add sea salt. Cook the 340g / 12oz peeled Fingerling or small Yukon gold potatoes in boiling water until very tender, about 15 minutes. Drain and set aside to cool.
2. For the dressing, whisk together 2 tbsp Red wine vinegar, 1 tsp Dijon mustard, 1 small/medium thinly sliced Shallot, and 60ml / 2fl oz Olive oil. Season with Sea salt and Black pepper to taste.
3. Cut the cooled potatoes into ½-inch slices and toss in a serving bowl with the dressing.
4. Add 60ml / 2fl oz pitted, roughly chopped Olives, 4 peeled and quartered Hard-boiled large organic eggs, and 100g / 3.5oz drained and cut or broken into small pieces Sardines. Toss to combine.
5. Mix in 4 handfuls Baby arugula and serve.

Micronutrients % of RDI

Iron

Iron

37% of RDI

Magnesium

Magnesium

36% of RDI

Vitamin C

Vitamin C

9% of RDI

Omega 3

Omega 3

17% of RDI

Vitamin A

Vitamin A

17% of RDI

Calcium

Calcium

36% of RDI

Folate

Folate

32% of RDI

Good to know

The quality of this dish depends on the sardines. Use those packed in extra virgin olive oil or water, avoiding lower-quality oils.