Mediterranean vegetable and sardine salad

Mediterranean vegetable and sardine salad
  • Serves icon Serves 2
  • Time icon Hands-on time 15 min

This filling roasted Mediterranean vegetable and sardine salad comes with juicy tomatoes golden sourdough croutons for a lovely lunch option.

Add more healthy recipes to your lunchtime rota, with our warm salad recipe collection.

Nutrition: per serving

Calories
419kcals
Fat
20.1g fat (3.6g saturated)
Protein
19.6g
Carbohydrates
35.9g (11.1g sugars)
Fibre
8.3g
Salt
1g
Calories
419kcals
Fat
20.1g fat (3.6g saturated)
Protein
19.6g
Carbohydrates
35.9g (11.1g sugars)
Fibre
8.3g
Salt
1g

Ingredients

  •  1 aubergine, cut into chunks
  • 1 courgette, cut into chunks
  • 1 red onion, cut into wedges
  •  2 fat garlic cloves, bashed with the side of a cook’s knife and peeled
  • ½ tsp dried oregano
  • Grated zest and juice 1 lemon
  •  2 tbsp olive oil
  • 200g cherry tomatoes
  • 2 slices sourdough (or rustic) bread, cut into chunks
  • Handful basil leaves
  • 1 tin sustainable sardines (we used a 140g tin Ortiz)

Method

  1. Heat the oven to 180ºC/gas 6. Put the aubergine, courgette, red onion and garlic in a roasting tin, then add the oregano, lemon zest and some black pepper. Drizzle over 1½ tbsp of the olive oil, then roast for 30 minutes. Remove the tin, toss everything together, then add the tomatoes and roast for 10 minutes more.
  2. On a separate oven tray, toss the sourdough with the rest of the oil, then bake for 10 minutes or until golden and crisp.
  3. Add the lemon juice and basil to the roasted veg, then divide between 2 bowls along with the croutons and sardines. Serve warm or at room temperature

delicious. tips

  1. Don’t waste it: You could replace the extra virgin oil with the oil from the sardines if you like the extra fishy flavour.

  2. Know-how: Tinned sardines are a thrifty, handy way to boost your oily fish quota.

Recipe By

Jen Bedloe

 

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