Description
This sardine and cauliflower salad combines tender steamed cauliflower and canned sardines with a creamy boiled egg dressing, fresh herbs, green olives, and tangy marinated red onions. Topped with sardines and sliced egg, it makes a generous, satisfying low-carb meal with around 33 grams of protein and 8 grams of fiber per serving. Ready in just 30 minutes, it’s one of my favorite ways to turn a few simple ingredients into a nourishing lunch.
Ingredients
FOR THE CAULIFLOWER SALAD AND TOPPINGS
- 1 cauliflower (approximately 600 g), cut into florets
- 2 cans sardines in olive oil (each can: 120 g net weight / 85 g drained weight; reserve 1 tablespoon of oil for the dressing)
- 2 boiled eggs, divided: 1 for the dressing and 1 for serving
- 4 tablespoons marinated red onions, divided
- 10 green olives
- 1 tablespoon freshly ground flax seeds
- 4 tablespoons chopped fresh herbs: cilantro, parsley, dill, or a combination
- Salt and pepper, to taste
- Lemon, for serving
- Optional: broccoli microgreens, red Tabasco, or Sriracha
FOR THE BOILED EGG DRESSING
- 1 boiled egg, from the 2 listed above
- 1 teaspoon Dijon mustard
- 1 tablespoon extra virgin olive oil
- 1 tablespoon reserved sardine oil
- 1 tablespoon apple cider vinegar
- Salt and pepper, to taste
Instructions
- Prepare the cauliflower: Steam the cauliflower florets until just tender, while they still hold their shape. You can also include the tender outer leaves if they look fresh. Do not overcook. Set aside to cool slightly.
- Make the dressing: In a bowl, using a standing mixer, blend one boiled egg with the Dijon mustard, extra virgin olive oil, sardine oil, and apple cider vinegar until creamy. Season with salt and pepper.
- Make the cauliflower salad: Cut the steamed cauliflower florets into bite-sized pieces and place them in a mixing bowl. Add the dressing, some of the marinated onions, the olives, ground flax seeds, and chopped herbs. Mix well so all the ingredients are coated with the creamy dressing. Season with salt and pepper to taste.
- Assemble and serve: Divide the cauliflower salad between two bowls or serving plates. Top with the sardines, the remaining boiled egg, sliced and divided between the bowls, and the remaining marinated onions. Drizzle lemon juice over the sardines, top with microgreens if using, and serve immediately. Add red Tabasco or Sriracha if desired.
Notes
Skinless and boneless sardines work well and are a good introduction if you’re not used to eating sardines. For the calcium provided by edible sardine bones, choose whole sardines with skin and bones. Choose those packed in extra virgin olive oil when available. I only use 1 tablespoon of sardine oil for the dressing and discard the rest, but if you prefer, you can use 2 tablespoons of the sardine oil and skip the regular olive oil. The reason I like to add extra virgin olive oil is because it is a much better quality than the one used for canning.
