Keto Italian Sardine Salad with Fennel and Arugula

This Keto Italian Sardine Salad with Fennel and Arugula is a refreshing and vibrant dish, brimming with the crisp flavors of the Mediterranean. Packed with healthy fats and nutrients, it's perfect for anyone following a ketogenic lifestyle who doesn't want to compromise on taste. The combination of rich sardines, aromatic fennel, and peppery arugula makes for a delectable lunch or light dinner.

Course Lunch

Cuisine Italian

Keyword Fennel Arugula Salad, Italian Sardine Salad, Keto Lunch, keto salad, Low-Carb Salad

Prep Time 15

Cook Time 0

Total Time 15

Servings people

Calories 400kcal

Equipment

Mixing bowls
Mandoline or sharp knife
Whisk
Can opener

Ingredients

2 cans sardines in olive oil 4.4 ounces or 125 grams each, drained
1 medium fennel bulb about 9 ounces or 255 grams, thinly sliced
2 cups arugula 60 grams
½ small red onion about 2 ounces or 56 grams, thinly sliced
10 cherry tomatoes 5 ounces or 142 grams, halved
¼ cup fresh parsley 15 grams, chopped
2 tablespoons extra virgin olive oil 30 ml
1 tablespoon lemon juice 15 ml
½ teaspoon sea salt 2.5 grams
¼ teaspoon freshly ground black pepper 1 gram
2 tablespoons shaved Parmesan cheese 11 grams, optional for garnish

Instructions

Begin by preparing the fennel bulb. Remove the fronds and the tough outer layer if necessary. Slice the bulb very thinly using a mandoline or sharp knife.
In a large mixing bowl, combine the thinly sliced fennel, arugula, and red onion.
Add the cherry tomatoes and fresh parsley to the bowl with the fennel and arugula mixture.
Open the cans of sardines and drain the olive oil. If the sardines are large, you may break them into bite-sized pieces.
Gently fold the sardines into the salad mixture, taking care not to break them up too much.
In a small bowl, whisk together extra virgin olive oil, lemon juice, sea salt, and freshly ground black pepper to create the dressing.
Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.
If desired, top the salad with shaved Parmesan cheese for an extra touch of richness.
Serve immediately, or chill in the refrigerator for 30 minutes to allow the flavors to meld together before serving.

Notes

For a dairy-free version, omit the Parmesan cheese or use a dairy-free cheese substitute.

The salad can be stored in an airtight container in the refrigerator for up to one day.

If you prefer a milder onion flavor, soak the red onion slices in cold water for 10 minutes before adding them to the salad.

Nutrition