A vibrant and heart-healthy Mediterranean salad featuring roasted cherry tomatoes, tender sardines, briny olives, and fresh herbs. Served warm or chilled, it’s rich in omega-3 fatty acids and bursting with savory, sun-kissed flavor. Perfect as a light lunch, a nutritious side, or a refreshing appetizer.

Why You’ll Love This Recipe

This Mediterranean roasted tomato and sardine salad is both simple and deeply flavorful. Roasting cherry tomatoes intensifies their sweetness, while sardines bring protein and healthy fats without any fuss. It’s low-carb, gluten-free (when served without bread), and ready in minutes. With minimal cooking and bold ingredients, it’s an ideal recipe for quick meals and Mediterranean-style eating.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• cherry tomatoes, halved
• olive oil
• salt and black pepper
• sardines in olive oil, drained
• Kalamata olives, pitted
• red onion or shallot, thinly sliced
• fresh arugula
• fresh mint leaves, for garnish
• fresh basil or oregano, chopped
• red wine vinegar
• optional: crusty bread or toasted pita for serving

directions

1. Preheat oven to 400°F (200°C).
2. Toss the halved cherry tomatoes with olive oil, salt, and pepper. Spread them out on a baking tray.
3. Roast in the oven for 20–25 minutes, until the tomatoes are blistered and slightly caramelized.
4. Remove from oven and transfer the roasted tomatoes to a serving plate.
5. Top with sardines, Kalamata olives, and thinly sliced red onion.
6. Scatter fresh arugula and sprinkle with chopped herbs and mint.
7. Drizzle with red wine vinegar and an extra splash of olive oil, if desired.
8. Serve warm or at room temperature, with crusty bread or toasted pita if using.

Servings and timing

Servings: Serves 2–3 as a light main or 4 as a side
Prep time: 10 minutes
Cook time: 25 minutes
Total time: Approximately 35 minutes

Variations

• Add Cheese: Crumble feta or shaved parmesan for a creamy contrast.
• Different Greens: Use spinach, baby kale, or mixed spring greens instead of arugula.
• No Sardines?: Substitute with tuna, smoked salmon, or grilled shrimp.
• Spice It Up: Add chili flakes or thinly sliced fresh chili for heat.
• Citrus Boost: Replace red wine vinegar with fresh lemon juice for a brighter flavor.

storage/reheating

This salad is best served fresh or at room temperature. However, leftovers can be stored in an airtight container in the refrigerator for up to 2 days. If refrigerated, bring it to room temperature before serving for optimal texture and flavor. Reheating is not recommended, as it may compromise the freshness of the greens and herbs.

FAQs

Can I use fresh sardines instead of canned?

Yes, if you have access to fresh sardines, you can grill or pan-sear them and use them in place of canned.

Is this salad suitable for meal prep?

It’s best when freshly assembled, but components like roasted tomatoes and sliced onions can be prepped ahead.

Can I make it without olives?

Yes, simply omit them or substitute with capers for a briny note.

Is this dish gluten-free?

Yes, the salad itself is gluten-free. Just avoid serving it with bread or choose gluten-free bread options.

What kind of sardines should I use?

Use sardines packed in olive oil for the best flavor and texture. Water-packed sardines may be drier.

Can I use grape tomatoes instead of cherry tomatoes?

Yes, grape tomatoes work well and roast similarly.

How can I make it more filling?

Add boiled eggs, white beans, or couscous for a heartier meal.

What wine pairs well with this dish?

Dry white wines like Sauvignon Blanc or a light rosé complement the flavors beautifully.

Should I remove the sardine bones?

Canned sardines typically have very soft bones that are edible and rich in calcium, but you may remove them if preferred.

Can I add dressing instead of just vinegar?

A simple vinaigrette made with olive oil, mustard, and lemon juice works well if you prefer a fuller dressing.

Conclusion

Mediterranean Roasted Tomato & Sardine Salad is a refreshing, nutrient-rich dish that highlights the bold and wholesome flavors of the Mediterranean diet. It’s quick to prepare, satisfying, and full of texture and color. Whether you’re enjoying it as a light lunch or a vibrant side, this salad is a delicious way to eat well and feel good.

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