Mediterranean Sardine Salad with Pomegranate and Pistachios
A quick Mediterranean sardine salad with Greek yogurt, Dijon mustard, pomegranate arils, and pistachios. Ready in 5 minutes, high in protein, and great on toast, in a wrap, or with crackers.
Servings: 1
Calories: 286kcal
Ingredients
- 1 tin about 4 oz / 120g sardines in olive oil, lightly drained
- 1 tablespoon plain Greek yogurt
- 2 teaspoons light mayonnaise
- ½ teaspoon Dijon mustard
- 1 tablespoon shallot or red onion, finely diced
- 2 tablespoons fresh parsley, finely chopped
- 2 tablespoons pomegranate arils
- 1 tablespoon shelled pistachios, roughly chopped
- ½ teaspoon lemon zest
- 1 teaspoon fresh lemon juice
- Freshly ground black pepper to taste
Instructions
- Add the sardines to a medium bowl and gently mash with a fork, leaving some larger pieces for texture.1 tin
- Add the Greek yogurt, mayonnaise, Dijon mustard, lemon zest, lemon juice, shallot, and parsley. Stir until well combined.1 tablespoon plain Greek yogurt, 2 teaspoons light mayonnaise, ½ teaspoon Dijon mustard, 2 tablespoons fresh parsley, finely chopped, ½ teaspoon lemon zest, 1 teaspoon fresh lemon juice, 1 tablespoon shallot or red onion, finely diced
- Fold through the pomegranate arils and chopped pistachios.2 tablespoons pomegranate arils, 1 tablespoon shelled pistachios, roughly chopped
- Season generously with freshly ground black pepper. Taste and adjust lemon if needed.Freshly ground black pepper
- Serve immediately on toasted sourdough, in a sandwich, wrap, lettuce cups, or with crackers.
Video
Notes
- Leave the sardines slightly chunky rather than mashing to a paste for the best texture.
- Taste before adding salt. Sardines are naturally salty and usually need none.
- If making ahead, prepare the base (sardines, yogurt, mayo, mustard, lemon, shallot, parsley) up to 2 days in advance and store in the fridge. Fold in the pomegranate arils and pistachios just before serving so they stay fresh and crunchy.
- Sardines in water can be used instead of olive oil. Add a small drizzle of extra virgin olive oil to compensate for the lost richness.
- For a nut-free version, swap pistachios for pumpkin seeds.
- Store in an airtight container in the fridge for up to 2 days. Not suitable for freezing.
Nutrition
Calories: 286kcal | Carbohydrates: 8.3g | Protein: 26.1g | Fat: 16.5g | Saturated Fat: 2.2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Cholesterol: 129mg | Sodium: 420mg | Potassium: 545mg | Fiber: 1.9g | Sugar: 4.1g | Calcium: 386mg | Iron: 3.6mg
