By Grocery List Plus Editorial Staff | Published on June 3, 2026
Serves 4
70 cal · 15 min
Mediterranean Sardine Salad
Recipe GLPR8499d23ae11734
A fresh, vibrant salad featuring protein-rich sardines in a light tomato vinaigrette. Crisp salad leaves are topped with briny olives, capers, and tender sardines, then dressed with a simple blend of reserved tomato sauce, olive oil, and red wine vinegar. Perfect as a light lunch or appetizer.
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Ingredients
90 g salad leaves
handful black olives, roughly chopped
1 tbsp capers, drained
2 cans (120g each) canned sardines in tomato sauce, drained (reserve sauce)
1 tbsp extra virgin olive oil
1 tbsp red wine vinegar
Directions
Distribute the salad leaves evenly among 4 serving plates.
Sprinkle the chopped black olives and capers over the salad leaves on each plate.
Gently break apart the drained sardines and arrange them on top of each salad.
In a small bowl, whisk together the reserved tomato sauce, olive oil, and red wine vinegar until combined.
Drizzle the dressing evenly over each plate and serve immediately.
Comments
Every ingredient is a standard stock item at Harris Teeter, Food Lion, Walmart, or ALDI—no special trips required. At roughly $2 to $2.50 per serving, the cost is driven by canned sardines, which are a one-time pantry buy that justifies their price. The stated 15 minutes is honest; you are simply tossing leaves, draining a can, and whisking vinegar into oil. This is a same-night dish that does not reheat well, so plan accordingly, but it works beautifully as a quick weeknight dinner or light lunch that needs zero attention once plated.
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