SENSATIONAL SARDINE SALAD, low-cal, easy, budget friendly

Delightful imaginative low-cal combo of sardines, salad and a zippy dressing... 

first posted 2019; updated 5/23

Surprising - in a great way - Sardine Salad a la Downton Abbey
'I thought I didn't like sardines but you could serve this to anyone' Taster

This very tasty salad came from the Downton Abbey cookbook, apparently created in the 1920's when fresher, lighter dishes were the vogue following the rich food of the Edwardian era.

67 has adapted it, replacing or dropping some ingredients. The recipe offers several options but you do need a slightly bitter salad leaf as well as the crunchy; otherwise you risk blandness.  Don't stint on the dressing; it turns the salad into something magnificent.   

The salad is very healthy.  Sardines are one of the most nutritous, tastiest foods and extremely good value.  A 90gm 3oz tin will set you back well under a pound, depending on the variety, and provides:

• 23 gms of protein
• loads of heart-friendly omega-3 fatty acids
• good levels of important-for-health calcium, iron & potassium

Sardines are also...

• low in salt
• near the bottom of the ocean food chain and relatively free of damaging levels of mercury & other sea toxins
• sustainably fished

Nutritionists recommend that sardines be eaten, bones and all, straight from the tin.  But many people - the Blogger included - prefer removing the bones and liver and the top layer of scales for a cleaner, clearer flavour.

Cost: £2-3, depending on choice of leaves & flavouring

Serves: 2 packed lunches/mains; 4 sides

Ingreds:

   

2 heads baby gem lettuce or other crunchy lettuce (probably not iceberg) base removed, separated into individual leaves

plus Either: 90g/3.25oz watercress or rocket (or spinach, kale, radicchio) +1.5tbsp fresh parsley, finely chopped

  OR: pre-packed 100g/3.5oz pkt chive, parsley & sorrel* 

   2 tbsp capers (or olives & lemon zest OR artichoke hearts, OR deli/home-made sun-blush tomatoes OR 1tbsp fresh or 1 tsp dried thyme) 

   90g/3.25 oz drained sardines 

Dressing

   2 cooked egg yolks

   2 tsp Dijon mustard

   1/2 tsp cayenne
   1/2 tsp Sumac (opt)
   generous pinch 67 Savoury spice mix (opt)

   pepper & salt

   3 tbsp olive oil

   2 tbsp fresh lemon or lime juice

Method:

1. Wash lettuce and rocket or other herbs as above  (if not organic submerge in 1 part vinegar to 9 parts water 20 mins, drained & dried with paper towel)
2. Mix leaves with capers or chosen substitute -- 67 used olives rinsed in water to reduce salt, artichoke hearts and sun-blush tomatoes
3. Remove bones, liver and loose scales from sardines; break into bite-sized chunks; add to salad
4. Make dressing: mash egg yolk, mustard, cayenne, pepper & salt + sumac & Savoury Spice mix, if using, in a small jar with lid; add oil & lemon juice, shake to combine.  Do not apply until just before serving

Comments:
'I thought I didn't like sardines!   The salad is marvellously light and the inclusion of soft slightly bitter herbs/leaves, sun blush toms and olives means it's a mouthful of flavour.  The dressing makes it hang together; you could serve it to anyone. I will eat sardines again!'  Political Agent

Tips:

• sun-blush tomatoes could be replaced with standard tomatoes with seeds removed, in medium dice, lightly salted and sprinkled with olive oil & pepper
• Nothing is more satisfying than sardines on toast with or without a layer of lightly melted cheese.  Unless it's 67's Savoury Sardine Pinwheels, popular with students and the ultra-frugal. 

*M&S

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This recipe has been adapted by B  Lee/ Bright Sun Enterprises from Downton Abbey Recipes Daily Mail.