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Sardine panzanella recipe

Sardine panzanella recipe

5 ratings

This Italian-inspired salad is made with fresh tomatoes, crispy croutons and olives. We've added tinned sardines for extra protein. See method

  • Serves 4
  • 5 mins to prepare and 20 mins to cook
  • 319 calories / serving
  • Dairy-free

Ingredients

  • 100g frozen mixed peppers
  • 3 salad tomatoes, cut into wedges
  • 1 medium or 2 small red onions, sliced
  • 3 tbsp olive oil​
  • 150g white baton, cut into bite-sized pieces
  • ½ tsp dried oregano
  • 1 lemon, juiced
  • 1 garlic clove, crushed
  • 40g reduced-salt pitted green olives, drained
  • 120g radishes, trimmed and halved, or quartered if large
  • 125g cherry tomatoes, halved
  • 2 x 120g tins sardines in brine, drained
  • 10g fresh basil, roughly chopped
2 of your 5-a-day and high in vitamin B12

Each serving contains

  • Energy

    1330kj
    319kcal     16%

  • Fat

    17g 24%

  • Saturates

    3g 15%

  • Sugars

    6g 7%

  • Salt

    1.1g 19%

of the reference intake
Carbohydrate 25.9g Protein 14.5g Fibre 3.6g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the peppers, salad tomatoes and onions on a baking tray. Toss with 1 tbsp oil, then roast for 15-20 mins until the peppers are warm and the tomatoes and onions have softened.
  2. Put the bread cubes on another baking tray and spread out evenly. Toast above the tomatoes and peppers for the last 5 mins of cooking until slightly crisp and golden.
  3. Whisk the remaining olive oil, the oregano, lemon juice, garlic and some seasoning in a large serving bowl. Tip the roasted veg into the serving bowl, scraping in any juices from the tray. Toss well to coat in the dressing.
  4. Fold the toasted bread, olives, radishes, cherry tomatoes, sardines and basil into the bowl and give everything another stir just before serving.

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