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Sardine Escabeche Style Salad

European cuisineSeafood cuisineMediterranean cuisinePortuguese cuisine
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Sardine Escabeche Style Salad

Sardinhas Assadas

Prep: 20 min • Cook: 10 min. A refreshing take where grilled sardines are flaked and tossed with a vibrant escabeche-inspired dressing of vinegar, olive oil, onions, bell peppers, and herbs, served chilled as a sophisticated salad.

Preparation time
20 min
Cooking time
10 min
Total time
30 min
Servings
2
Course
Salad
Complexity
Easy
Units:
Scale:

Ingredients

  • 6 pcs sardines(grilled and flaked)
  • 1/2 pcs red onion(thinly sliced)
  • 1/2 pcs bell pepper(thinly sliced (any color))
  • 1/4 cup parsley(chopped fresh)

Dressing

  • 4 tbsp olive oil(extra virgin)
  • 2 tbsp white wine vinegar
  • salt(to taste)
  • black pepper(freshly ground; to taste)

Instructions

Prepare escabeche elements

  1. If sardines are not pre-grilled, grill them over medium-high heat for about 3-5 minutes per side until cooked through. Let them cool slightly, then flake the flesh, discarding bones and skin.
  2. In a bowl, combine the sliced red onion and bell pepper. If desired, you can lightly sauté these vegetables for a softer texture, or use them raw for a crispier bite.

Make the dressing

  1. In a small bowl, whisk together the olive oil and white wine vinegar.
  2. Season the dressing with salt and freshly ground black pepper to taste.

Assemble the salad

  1. Gently combine the flaked sardines, sliced onions, bell peppers, and chopped parsley in a serving bowl.
  2. Pour the dressing over the sardine mixture and toss gently to coat all ingredients.
  3. Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.

Nutrition

Servings
2
Serving size (imperial)
8.8 oz
NutrientPer servingPer 100 gTotal (2 servings)
Calories350.5 kcal140.2 kcal701 kcal
Protein25.2 g10.1 g50.4 g
Fat22.1 g8.8 g44.2 g
Carbs10.5 g4.2 g21 g

Tips

  • For a more intense flavor, marinate the sliced onions and peppers in the vinegar for 15 minutes before adding other ingredients.
  • Serve this salad chilled over a bed of greens, with crusty bread, or as a side dish to grilled vegetables.
  • Ensure sardines are fresh for the best flavor; sustainably sourced options are recommended.

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