Sardines contain the same healthy fats as salmon, at a fraction of the cost. In this recipe, pairing them with tuna tones down their concentrated flavor. For a flavorful twist on tuna melt, spread this salad on sliced French bread, sprinkle with chopped tomatoes and grated Asiago cheese, and broil until bubbly.
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1/4 cup canola mayonnaise
1/4 cup chopped sun-dried tomatoes in oil, drained
2 tablespoons finely minced red onion
2 tablespoons finely minced flat-leaf parsley
1 medium clove garlic, finely minced
Pinch of cayenne pepper
1 6-ounce can solid white tuna, drained well and flaked
1 4- to 5-ounce can boneless, skinless sardines, drained and coarsely chopped
1 cup arugula leaves
4 cups mixed salad greens
2 small Roma tomatoes, chopped
1/2 cup coarsely chopped walnuts, lightly toasted
1. In a medium bowl, combine mayonnaise, sun-dried tomatoes, onion, parsley, garlic, and cayenne pepper. Gently stir in tuna and sardines; season with salt and pepper.
2. In a separate bowl, toss together arugula, mixed greens, and chopped tomatoes. Divide among four plates. Top with fish salad. Scatter with walnuts and serve.
PER SERVING: 335 cal, 27g fat (10g mono, 13g poly, 2g sat), 64mg chol, 21g protein, 9g carb, 3g fiber, 460mg sodium