Mediterranean vegetable and sardine salad

Name: Mediterranean vegetable and sardine salad
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: Serves 2
Cuisine: Mediterranean recipes
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)

By: Jen Bedloe
Former head of food delicious.

Published: 11 May 21
Updated: 18 Mar 24

Test kitchen approved

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.

Serves 2
Hands-on time 15 min

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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

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.
On a separate oven tray, toss the sourdough with the rest of the oil, then bake for 10 minutes or until golden and crisp.
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

Recipe from May 2021 Issue

Nutrition

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

delicious. tips

Don’t waste it: You could replace the extra virgin oil with the oil from the sardines if you like the extra fishy flavour.
Know-how: Tinned sardines are a thrifty, handy way to boost your oily fish quota.

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Mediterranean vegetable and sardine salad

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