Let me introduce to my deconstructed salad (it’s always a different mix of vegetables, whatever I have on hand) with a canned sardines forshmak (I’ll explain), drizzled with lemon juice, olive oil and some sea salt.
Ingredients
- 100 g canned sardines look for a brand with extra virgin olive oil
- 5-6 sun-dried tomatoes chopped
- 1/4 red onion chopped finely
- 1 tablespoon mayonnaise look for olive oil based or make your own of macadamia oil
- Pinch of black pepper
- Squeeze of lemon juice
For the salad
- 1/4 red pepper capsicum, diced
- 1/2 stick celery sliced
- Handful of cherry tomatoes sliced
- 1/2 avocado
- Pinch of sea salt chili flakes
- Drizzle of lemon juice and olive oil
- Fresh parsley or other herbs
Instructions
- Drain the sardines and mash with a fork, leaving the bones in. The bones contain most of the calcium and are small enough to eat.
- Mix the mashed sardines with the onions, sun-dried tomatoes, mayonnaise, some lemon juice and black pepper. You can arrange everything around the sardines mixture on a plate or mix the salad in a bowl and serve the sardine forshmak mixture on top.
Nutrition
Calories: 525kcal | Carbohydrates: 22g | Protein: 30g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 16g | Trans Fat: 0.03g | Cholesterol: 148mg | Sodium: 440mg | Potassium: 1548mg | Fiber: 10g | Sugar: 9g | Vitamin A: 1737IU | Vitamin C: 72mg | Calcium: 431mg | Iron: 5mg
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