This post may contain affiliate links. If you make a purchase through an affiliate link, I will earn a commission at no extra cost to you. Mama needs some moula to keep this lil blog a truckin’ so thank you for your support. Xo.
First off, let me just say that this dish is the perfect balance of fresh and salty flavours. The juicy tomato and cucumber paired with the tangy artichoke hearts and kalamata olives are a match made in heaven. And the addition of the tinned fish? Mind-blowing. Just make sure you have some crusty bread – or perhaps garlic bread? – to sop up the flavourful vinaigrette left behind.
Take me away to the Mediterranean.
The Mediterranean diet, which emphasizes fresh fruits and vegetables, whole grains, and fish like sardines, is widely considered to be one of the healthiest and most flavourful ways of eating. This salad is a perfect example of this type of cuisine, with its fresh and flavourful ingredients that are both healthy, filling and delicious.
Tinned fish, sardines in particular, have been a staple in Mediterranean cuisine for centuries. They were a cheap and readily available source of protein for fishermen and coastal communities, and have been enjoyed as a delicacy by locals for generations. The oil-rich fish has a distinct taste, and is said to be packed with flavour, as well as being an excellent source of omega-3s.
My favourite fish to eat this salad with is sardines, but I also love it with a high quality tuna packed in oil. The combination of ingredients in this dish brings out the best of Mediterranean flavours, the kalamata olives, the artichoke hearts and the fresh tomato and cucumber, all have a strong and unique taste, when combine together, they create a delicious and a refreshing salad.
This salad is the perfect way to enjoy Mediterranean flavours. It is a perfect dish to enjoy during the summer time, served with a cold glass of white wine and some crusty bread to soak up all of the delicious flavours.
Tinned fish is so hot right now.
It’s true, tinned fish is currently having a *moment* in the foodie world. Not only is it super convenient, it’s also sustainable choice while being hella delicious. Canned fish has always been a staple in Mediterranean cuisine and now, chefs and foodies alike are realizing that good quality canned fish is a game changer. It’s not just cheap and easy, it’s also so delicious.
I mean, have you ever tried a really good quality canned sardine? It’s like a party in your mouth. The rich and savoury flavours paired with a splash of olive oil, a squeeze of lemon, or even a smidge of tomato sauce? It’s unbelievably incredible.
So don’t sleep on tinned fish, folks. Embrace the convenience and deliciousness of this versatile ingredient, and try this Mediterranean Salad with Tinned Fish – it’s my favourite way to enjoy good tinned sardines right now.
Mediterranean Salad with Tinned Fish
Ingredients
- 1 medium or large tomato
- about ½ long english cucumber
- 1 small jar marinated artichoke hearts
- 4-6 oz fresh mozzarella like bocconcini
- 10-12 pitted kalamata olives
- 2 tbsp kalamata olive juice
- 2-3 tbsp olive oil
- 2 tbsp white wine vinegar
- ½ tsp dried oregano
- ½ tsp onion powder
- ½ tsp garlic powder
- sea salt and pepper to taste
- 2 tins fish like sardines or tune, any brand or flavour you like
- crusty bread to serve
Instructions
- Chop the tomato, cucumber and artichoke hearts into bite sized pieces. Add to a large bowl.
- Slice the fresh mozzarella into bite sized chunks depending on what type of mozzarella you used. Add to the bowl.
- Slice the kalamata olives in hand and add to the bowl.
- To the bowl add the olive juice, oil, vinegar, oregano, garlic, onion and toss to combine. Season with sea salt and pepper to taste and toss again.
- Divide the salad between two bowls.
- Open and drain the cans of fish, and top each salad with the contents of one can.
- Serve with crusty bread to mop up the vinaigrette.
