Eat veggies
Chopped Salad with Dressing
This lovely chopped salad is as gourmet as it is delicious. Fennel complements the crisp romaine while the briny olives and sardines provide a lovely umami flavour. Topped with a tarragon dressing, this salad is packed with nutrients and flavour. Add it to your menu and wow your guests. Recipe courtesy of Chef Rodney Bowers.
Updated
Ingredients
Salad
- 1 medium romaine heart, roughly chopped
- 2 cups baby kale (500 mL)
- 1/4 cup chopped cucumber (60 mL)
- 1/4 cup cherry tomatoes (60 mL)
- 1/4 cup chopped fennel (60 mL)
- 12 pitted baked black olives
- 2 hard boiled eggs, halved
- 1 can of sardines or mackerel
Dressing
- 1 shallot finely sliced
- 1/2 cup canola oil (125 mL)
- 3 Tbsp lemon juice (45 mL)
- 1 Tbsp fresh chopped parsley (15 mL)
- 1 Tbsp fresh chopped chives (15 mL)
- 1 Tbsp chopped tarragon (15 mL)
- 2 tsp Dijon mustard (10 mL)
- 1/2 tsp chili flakes (2 mL)
- 1 clove garlic, finely minced
- Salt and pepper to taste
Directions
- In a small bowl, or jar with a lid, combine dressing ingredients. Whisk or shake to combine and set aside.
- In a large bowl, toss together chopped romaine, baby kale, fennel, olives and cucumber and small amount of dressing.
- To serve, divide salad among plates. Top with sliced egg and fish fillets. Drizzle with a touch of dressing.
Nutritional Analysis
| Calories | 261 |
|---|---|
| Total Fat | 21.6 g |
| Saturated Fat | 2.1 g |
| Cholesterol | 86 mg |
| Sodium | 173 mg |
| Carbohydrates | 7.5 g |
| Fiber | 2.3 g |
| Sugar | 2.6 g |
| Protein | 10.6 g |
| Potassium | 479 mg |
