Portuguese Sardine and Potato Salad with Arugula

Gluten Free
Dairy Free
Very Healthy
Health score
62%
Portuguese Sardine and Potato Salad with Arugula
35 min.
4
495kcal

Suggestions

Ingredients

  • ounces baby arugula 
  • servings pepper black freshly ground
  • 1.5 pounds fingerling potatoes halved lengthwise
  • large garlic clove minced
  • teaspoon kosher salt divided
  • tablespoons juice of lemon fresh
  •  lemon wedges 
  • tablespoons olive oil extra-virgin divided
  • pound sardines fresh whole
  • tablespoons shallots minced
  • 0.3 teaspoon paprika smoked

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • oven
  • whisk
  • slotted spoon

Directions

  1. Preheat oven to 40
  2. Combine potatoes, 1 tablespoon oil, and 3/8 teaspoon salt on a baking sheet coated with cooking spray; toss well to coat.
  3. Bake at 400 for 15 minutes. Stir potatoes; bake an additional 10 minutes or until golden brown and tender.
  4. Combine 2 tablespoons oil, juice, shallots, paprika, garlic, and 1/4 teaspoon salt in a large bowl, stirring with a whisk.
  5. Add hot potatoes to bowl; toss to coat.
  6. Heat a large nonstick skillet over medium-high heat. Pat sardines dry with paper towels; sprinkle with remaining 3/8 teaspoon salt.
  7. Add remaining 2 tablespoons oil to pan; swirl to coat.
  8. Add sardines to pan; cook 3 minutes on each side or until crisp and done.
  9. Arrange about 1 1/2 cups arugula on each of 4 plates.
  10. Remove potatoes from dressing with a slotted spoon; arrange about 3/4 cup potatoes on each serving.
  11. Drizzle remaining dressing over salads; top each with 2 sardines.
  12. Serve with lemon wedges; sprinkle with pepper.

Nutrition Facts

Calories495kcal
Protein18.81%
Fat52.74%
Carbs28.45%

Properties

Glycemic Index
62.06
Glycemic Load
22.87
Inflammation Score
-8
Nutrition Score
23.713043440943%

Flavonoids

Eriodictyol
8.24mg
Hesperetin
11.67mg
Naringenin
0.35mg
Apigenin
0.02mg
Luteolin
0.7mg
Isorhamnetin
1.52mg
Kaempferol
13.74mg
Myricetin
0.19mg
Quercetin
4.46mg

Nutrients percent of daily need

Calories:495.34kcal
24.77%
Fat:29.96g
46.09%
Saturated Fat:2.51g
15.71%
Carbohydrates:36.36g
12.12%
Net Carbohydrates:30.76g
11.19%
Sugar:3.65g
4.06%
Cholesterol:43.09mg
14.36%
Sodium:603.16mg
26.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.04g
48.07%
Vitamin C:62.89mg
76.23%
Vitamin K:52.71µg
50.2%
Calcium:409.13mg
40.91%
Vitamin B3:7.65mg
38.23%
Phosphorus:376.22mg
37.62%
Potassium:1193.14mg
34.09%
Vitamin B6:0.59mg
29.56%
Manganese:0.58mg
28.85%
Vitamin B2:0.39mg
23.07%
Fiber:5.6g
22.38%
Vitamin A:1085.39IU
21.71%
Magnesium:83.66mg
20.91%
Vitamin E:2.8mg
18.67%
Selenium:12.29µg
17.56%
Folate:69.6µg
17.4%
Iron:3.07mg
17.08%
Zinc:2.54mg
16.92%
Vitamin B1:0.22mg
14.61%
Copper:0.24mg
11.75%
Vitamin B5:0.76mg
7.65%
Source:My Recipes