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)
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.
