Tinned fish is a versatile ingredient that can transform a simple meal into something flavorful and satisfying. In this recipe, we'll be using tinned fish to create a Mediterranean-inspired salad bursting with fresh flavors and wholesome ingredients. Whether you're looking for a quick and healthy lunch or a light dinner option, this recipe has got you covered.
Ingredients:
For the Salad:
1. 2 tins (about 7-8 ounces each) of your favorite tinned fish (e.g., tuna, mackerel, sardines, or salmon)
2. 2 cups cherry tomatoes, halved
3. 1 cucumber, diced
4. 1 red onion, thinly sliced
5. 1/2 cup Kalamata olives, pitted and sliced
6. 1/4 cup fresh parsley, chopped
7. 1/4 cup fresh basil, chopped
8. 1/4 cup feta cheese, crumbled (optional)
9. 1 lemon, juiced
10. 3 tablespoons extra-virgin olive oil
11. Salt and freshly ground black pepper to taste
For the Dressing:
1. 3 tablespoons extra-virgin olive oil
2. 2 tablespoons red wine vinegar
3. 1 clove garlic, minced
4. 1 teaspoon Dijon mustard
5. Salt and freshly ground black pepper to taste
Instructions:
1. Prepare the Tinned Fish:
- Open the tins of fish, drain the liquid, and transfer the fish to a large mixing bowl. Break the fish into bite-sized pieces using a fork. Set aside.
2. Make the Dressing:
- In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, minced garlic, Dijon mustard, salt, and black pepper. Set aside.
3. Assemble the Salad:
- In the large mixing bowl with the tinned fish, add the cherry tomatoes, diced cucumber, thinly sliced red onion, Kalamata olives, chopped parsley, and chopped basil.
4. Drizzle the dressing over the salad ingredients.
5. Gently toss everything together until well combined, being careful not to break up the fish too much.
6. Squeeze the juice of one lemon over the salad, and drizzle an additional 3 tablespoons of extra-virgin olive oil. Toss again to evenly coat all the ingredients.
7. Taste the salad and adjust the seasoning with salt and freshly ground black pepper as needed.
8. If you like, sprinkle crumbled feta cheese on top of the salad for an extra layer of flavor.
9. Serve the Mediterranean Tinned Fish Salad immediately as a light meal or as a side dish. It's great with crusty bread or pita.
10. Enjoy your delicious and nutritious tinned fish salad!
This Mediterranean Tinned Fish Salad is not only packed with protein and healthy fats but also loaded with the vibrant flavors of the Mediterranean. It's a perfect option for a quick and easy meal that's both satisfying and wholesome.
