The Sardine Salad Sandwich is a delicious and nutritious option for a quick meal. Combining the rich taste of sardines with crisp vegetables and a tangy dressing, this sandwich is sure to satisfy your taste buds. Simple to prepare and packed with protein, it's perfect for both lunch and a light dinner.
- Choose high-quality sardines.: Opt for canned sardines packed in olive oil for a richer taste. If possible, use boneless and skinless sardines for a smoother texture.
- Chill the mixture.: After mixing all the salad ingredients, let it chill in the refrigerator for at least 15 minutes. This helps the flavors meld together nicely.
- Toast the bread.: Toasting the bread slices will add a crunchy texture to the sandwich and help prevent it from getting soggy.
- Customize your veggies.: Feel free to add or replace vegetables according to your preference. Bell peppers, avocados, or radishes could be great additions.
- Use fresh lemon juice and zest.: Freshly squeezed lemon juice and freshly grated lemon zest will provide a brighter and more vibrant flavor compared to bottled lemon juice.
Your Sardine Salad Sandwich is now ready to be enjoyed! This flavorful and healthy sandwich is sure to become a regular favorite. Pair it with a side of fresh fruit or a light soup for a complete meal.
Nutrition Facts | |
---|---|
Serving Size | 220 grams |
Energy | |
Calories 290kcal | 14% |
Protein | |
Protein 18g | 12% |
Carbohydrates | |
Carbohydrates 30g | 9% |
Fiber 2.56g | 7% |
Sugar 5g | 5% |
Fat | |
Fat 11g | 13% |
Saturated 1.67g | 6% |
Cholesterol 70mg | - |
Vitamins | |
Vitamin A 130ug | 15% |
Choline 55mg | 10% |
Vitamin B1 0.34mg | 29% |
Vitamin B2 0.28mg | 22% |
Vitamin B3 5mg | 32% |
Vitamin B6 0.20mg | 12% |
Vitamin B9 90ug | 22% |
Vitamin B12 4.11ug | 171% |
Vitamin C 9mg | 11% |
Vitamin E 1.61mg | 11% |
Vitamin K 60ug | 48% |
Minerals | |
Calcium, Ca 310mg | 24% |
Copper, Cu 0.21mg | 23% |
Iron, Fe 3.58mg | 33% |
Magnesium, Mg 45mg | 11% |
Phosphorus, P 320mg | 25% |
Potassium, K 460mg | 13% |
Selenium, Se 36ug | 67% |
Sodium, Na 690mg | 46% |
Zinc, Zn 1.32mg | 12% |
Water | |
Water 160g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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