A mediterranean style salad packed with loads of flavour and goodness. Sardines are an excellent source of omega 3 fatty acids, an important component of a healthy diet and great for the skin, brain and heart. Doubled with eggs, you’ll find this substantial salad leaves you feeling full and satisfied. If you don’t like sardines, tuna, salmon or mackerel could be used instead, the benefits are just as good.
- Prep: 15 Minutes
- Cook: 10 Minutes
- Portions: 4
Ingredients:
- 1/2 small red onion, thinly sliced
- 1/4 cup red wine vinegar
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 tsp dijon mustard
- 1 tsp runny honey
- 4 eggs
- 300g green beans, timmed
- 1 cos lettuce, shredded
- 1 punnet cherry tomatoes, halved
- 20 kalamata olives
- 2x 110g tins sardines in lemon and olive oil, drained
- 2 tbsp fresh Italian parsley, finely chopped
- Salt and pepper to taste
Method:
- In a small bowl, mix the red onion and vinegar and set aside to soften
- To prepare the dressing, mix the olive oil, lemon juice, mustard and honey together until well combined, then set aside
- Fill a small saucepan halfway with water and bring to a simmer. Once simmering, gently lower the eggs into the pan and cook for 7 minutes (for soft boiled) or 8 minutes (for hard boiled)
- While the eggs are cooking, heat a second saucepan filled halfway with water and bring to the boil. Once boiling, add the beans and cook for 2 minutes. Drain and cool under cold water to stop the cooking process. Set aside
- Once the eggs are cooked, run the pan under cold water. Once cool, peel the eggs and slice into quarters
- To prepare the salad, drain the onions from the vinegar, then mix with the beans, lettuce, tomatoes and olives in a large bowl. Drizzle the dressing on top, then gently mix to combine. Transfer to a serving platter or bowl of choice
- Arrange the eggs on top of the salad, then break the sardines into pieces and scatter on top. Sprinkle with parsley, then season with salt and pepper to serve
