Quick Sardine Salad

Quick Sardine Salad (Serves 1)

The concept of sardines was gross to me when I first encountered them – oily little fish packed tightly in a small can. I knew I was not a sardine eater and could not imagine anyone who would eat them willingly. Then I watched my friend Mark Galasiewski arrange a can of sardines on top of a big salad and eat them happily for lunch one day. That inspired me to buy a can and try them myself. Luckily, I picked some good ones and discovered I really liked sardines. Now I buy a case of sardines at a time and eat them frequently whenever I need some quick protein. My favorites are the Bela brand of lightly smoked sardines from Portugal that I get at Whole Foods. I originally ate this Quick Sardine Salad as a post workout meal, but it works nicely for a late night snack too.

Prep and Cook Time: 5 minutes

Ingredient list:

1 small can of sardines (mine was Bela’s Cayene Pepper Flavored)
1 bunch of fresh lettuce
Extra virgin olive oil
Lemon juice (I keep a bottle in the refrigerator, but you could squeeze a lemon)
Black pepper
Garlic powder

Directions: Tear lettuce into bite-size pieces and arrange in a bowl or on a plate. Open a can of sardines and arrange them on top of the lettuce. Add equal parts lemon juice and olive oil to a mixing bowl. The volume you add is the dressing for your salad, so pour accordingly. Add a dusting of salt, garlic powder, and black pepper to the bowl. Whisk or stir the ingredients together and then pour it over the sardines and lettuce. That’s it. Eat!

Note: Here’s a secret… I don’t always mix my dressing in a bowl. Sometimes I splash some lemon juice and drizzle some olive oil over the top and call it a dressing.

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