French · Lunch
Sardine and Tomato Salad
Fresh sardine fillets are pan-seared until the skin crisps, then rest on halved ripe tomatoes with shallot, capers and parsley in a lemon-red wine vinegar dressing. Finished with olive oil and cracked black pepper, this bistro-style plate leans on oily fish and acidity for a bright, savoury French salad.
$6
12 minsPrep
6 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
386Calories
30.4gProtein
25.9gFat
9.8gCarbs
4.9gSugar
2.9gFiber
720mgSodium
82mgChol
4.4gSat Fat
870mgPotassium
110mgCalcium
3.1mgIron
9.2mcgVitamin B12
26mgVitamin C
gluten-free
low-carb
low-calorie
mediterranean
hidden-gems
quick-lunch
gluten-free
low-calorie
Instructions
1
Prep
Pat sardine fillets dry with paper towel. Season both sides with salt and black pepper.
2
Build
Toss tomato wedges, shallot, capers and parsley with red wine vinegar, lemon juice and 1 tbsp olive oil until glossy.
3
Sear
Heat the remaining 1 tbsp olive oil in a skillet over medium-high heat. Lay sardine fillets skin-side down, sear 2 minutes until golden and crisp, then flip and sear 1 minute until opaque.
4
Plate
Arrange the dressed salad on a plate and lay the seared sardine fillets on top, spooning remaining dressing over.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz150g, about 4-5 fresh fillets fresh sardine fillets
- 22 medium tomato
- 11 small shallot
- 2 tbsp2 tbsp capers, drained
- 4 tbsp4 tbsp fresh parsley
- 2 tbsp2 tbsp red wine vinegar
- 4 tbsp4 tbsp olive oil, divided
- 11 lemon, juiced
- a pinch of salt
- a few cracks of black pepper
