Healthy cooking doesn’t have to be complicated. In fact, often the simpler it is, the better it tastes. In Good for You, Test Kitchen editor Rebecca Firkser shares nourishing, craveable recipes that you can pull off in 10 ingredients or fewer.
Even those who are apprehensive about sardines should give this salad a try. While the small fish are certainly present, offering welcome saltiness (not to mention protein, omega-3s, and potential complexion-enhancing nutrients), your taste buds are not going to be overwhelmed by them. Surrounding the fish are a host of other bright flavors and textures: crunchy cucumbers, juicy tomatoes, plus several handfuls of crisp pita chips and a zingy preserved-lemon vinaigrette. Our favorite sardine brands are Ortiz and Patagonia, but most supermarkets sell a few options.
When it comes to preserved lemon, every jar is different and some are more lemony or salty than others—Botanica and Mina are excellent options. To make the dressing, you’ll need to chop the whole lemon (including the peel and pith) so finely it’s nearly a paste; if that sounds like a chore, look for preserved lemon paste (New York Shuk makes a great one). As for pita chips, there’s no need to look further than a bag of Stacey’s at the supermarket—this salad is ideal for warm weeknights when you can’t be bothered to apply heat to food. But if you prefer to DIY: Tear two pitas into small pieces, toss with a good glug of olive oil and a big pinch of salt, then bake at 350° until golden.
While we hope any sardine skeptics will give this a try, you can swap in tinned tuna, mackerel, or salmon if you’d prefer.
Read More: Are Sardines the Secret to Glowing Skin?
Recipe information
Total Time
20 minutes
Yield
4 servings
Ingredients
Preparation
Step 1
Whisk ¼ cup extra-virgin olive oil and ¼ cup very finely chopped preserved lemon (seeds removed) or preserved lemon paste in a medium bowl to combine.
Step 2
Combine 1 small red onion, thinly sliced, 1 lb. Persian or English hothouse cucumbers, cut into bite-size pieces, 12 oz. mixed tomatoes, cut into bite-size pieces, and ¾ cup mixed olives (such as Castelvetrano, Kalamata, Cerignola, or niçoise), pitted, halved, in a large bowl. Add dressing and toss to combine. Add 3 cups salted pita chips and mix gently to incorporate. Taste salad and add more preserved lemon and/or brine if desired; season with kosher salt if needed.
Step 3
Transfer salad to a large shallow bowl. Halve sardines (crosswise) from two 4–5-oz. cans oil-packed sardines, drained, and nestle into salad. Drizzle with more oil.
