Sardine and White Bean Salad with Lemon and Parsley
In short: Canned sardines tossed with creamy white beans, red onion, parsley and a sharp lemon dressing. A no-cook, high-protein dinner in 10 minutes. It takes about 10 min in total and makes 2 servings.
- Prep
- 10 min
- Cook
- 0 min
- Total
- 10 min
- Servings
- 2
- Difficulty
- Easy
- Calories
- 510 kcal
Canned sardines are cheap, shelf-stable and rich in protein and omega-3 fats, and white beans make them go further. This salad is built on contrasts: soft beans, rich fish, sharp red onion and a lemony dressing with capers. It needs no cooking, so it suits hot evenings and busy days. Eat it as it is, over greens or piled on toast. It keeps well for a day in the fridge.
Instructions
- Whisk the olive oil, lemon juice, mustard, garlic, salt and pepper together in a large bowl.
- Add the red onion and let it sit in the dressing for 5 minutes to soften and mellow.
- Add the beans, tomatoes, capers and parsley and toss gently so the beans do not break apart.
- Break the sardines into large chunks and fold them in lightly, keeping the pieces intact.
- Taste and adjust with more lemon, salt or pepper. Serve at once over arugula, or cover and chill for up to a day.
Tips
- Choose sardines packed in olive oil and use a spoonful of the oil from the can in place of some of the dressing oil.
- Add sliced cucumber, roasted peppers or a can of flaked tuna to stretch the salad to four servings.
Questions and answers
Can I use sardines in tomato sauce?
Yes, but drain them well and leave out the cherry tomatoes. The sauce makes the salad softer, so add a little extra lemon juice.
Are the bones in canned sardines safe to eat?
Yes. The bones are very soft after canning and are a good source of calcium, though you can remove them if you prefer.
How long does sardine and bean salad keep?
Covered in the fridge it keeps for 1 day. The beans absorb the dressing, so refresh it with a squeeze of lemon before serving.
How long does it take to make Sardine and White Bean Salad with Lemon and Parsley?
About 10 min in total: 10 min of preparation and 0 min of cooking.
How many calories are in Sardine and White Bean Salad with Lemon and Parsley?
About 510 kcal per serving, with 31 g of protein, 26 g of carbohydrates and 31 g of fat. These values are estimates.
Nutrition per serving
| Calories | 510 kcal |
|---|---|
| Protein | 31 g |
| Carbohydrates | 26 g |
| Fat | 31 g |
| Fiber | 9 g |
| Sugar | 4 g |
| Sodium | 930 mg |
Estimated values, calculated from the ingredients.
