Equipment
Ingredients
Vegetables and Herbs
- 300 g cherry tomatoes, halved
- 30 g red onion, thinly sliced
- 50 g kalamata olives, pitted and halved
- 10 g fresh parsley, roughly chopped
Protein
- 120 g canned sardines in olive oil, drained and gently flaked
Dressing
- 15 ml extra virgin olive oil
- 15 ml lemon juice, freshly squeezed
- 2 g sea salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 258 kcal
- Protein
- 17 g
- Carbohydrates
- 10 g
- Fat
- 17 g
- Fiber
- 4 g
- Sugar
- 7 g
- Sodium
- 768 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 8 g
- Polyunsaturated Fat
- 4 g
- Cholesterol
- 85 mg
- Potassium
- 668 mg
- Calcium
- 271 mg
- Iron
- 2.7 mg
- Magnesium
- 45 mg
- Phosphorus
- 339 mg
- Zinc
- 1.1 mg
- Vitamin A
- 45 mcg
- Vitamin C
- 31 mg
- Vitamin D
- 2.9 mcg
- Vitamin E
- 2.4 mg
- Vitamin K
- 89 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 5.4 mcg
- Thiamin
- 0.07 mg
- Riboflavin
- 0.15 mg
- Niacin
- 3.2 mg
- Folate
- 18 mcg
- Water
- 61 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Prepare the vegetables by halving the cherry tomatoes, slicing the red onion as thinly as possible, and chopping the fresh parsley.
Carefully remove the sardines from their tin and drain the excess oil. Break them gently into large, bite-sized chunks.
In a medium mixing bowl, combine the halved tomatoes, sliced red onion, Kalamata olives, and fresh parsley.
Drizzle the extra virgin olive oil and lemon juice over the vegetable mixture. Sprinkle evenly with sea salt and black pepper, then toss well to coat.
Add the sardine chunks to the bowl and fold them in very gently to avoid turning them into a paste. Let the salad rest for 5 minutes before serving to allow the flavors to meld.
Chef's Notes
- Opt for sardines packed in high-quality olive oil rather than water or brine, as the oil preserves the delicate texture, moisture, and richness of the fish.
- Soaking the sliced red onion in ice water for 10 minutes before assembling will crisp them up and remove their harsh, biting pungency.
- Always wait until just before serving to add the sardines and fold them with a very light hand; over-mixing will turn the salad into a mushy paste.
- If your tomatoes are exceptionally sweet, you may want to increase the lemon juice slightly to maintain a bright, balanced acidity.
Storage
Refrigerator: 1 day — Tomatoes will lose their ideal texture if refrigerated too long. Best consumed fresh.
Troubleshooting
Salad is too watery
Cause: Tomatoes released excess juice or sardines were not thoroughly drained
Fix: Gently tilt the bowl and drain off the excess liquid before serving.
Prevention: Ensure sardines are well-drained. If using large tomatoes instead of cherry, gently squeeze out excess seed liquid before slicing.
Onion flavor is overwhelmingly sharp
Cause: Raw red onion can carry a pungent, biting sulfur compound
Fix: Cannot be easily extracted once mixed, but adding more lemon juice can help balance the harshness.
Prevention: Soak the sliced red onion in ice water for 10 minutes, then drain well before adding to the salad.
Cultural Context
This rustic salad draws heavy inspiration from the coastal diets of the Mediterranean, where canned seafood (conservas) is celebrated as a high-quality delicacy rather than a simple pantry staple. The combination of oily fish, acidic tomatoes, and briny olives perfectly encapsulates the sun-drenched flavors of southern Europe.
