Mediterranean Diet Friendly Za'atar-Tahini Sardine Salad with Cucumber

Total time15 min

Prep time15 min

Cook time0 min

Mediterranean Diet Friendly Za'atar-Tahini Sardine Salad with Cucumber

This bright, no-cook salad checks every box for a whole-foods, olive-oil-forward way of eating. Crisp English cucumber, thinly sliced red onion, and fresh parsley get tossed in a creamy tahini-lemon dressing built on extra-virgin olive oil, za'atar, garlic, and a touch of cumin, then draped with sardines that flake into big, tender pieces. Sardines bring exactly the kind of omega-3-rich, ocean-forward protein this style of eating is built around, and the tahini dressing adds nutty depth without a single dairy product in sight. A scatter of pomegranate seeds and extra za'atar at the end gives it color, crunch, and a final hit of herby flavor. It's fast enough for a weekday lunch but layered enough to feel like a proper meal, and it's a genuinely satisfying option to add to a Mediterranean-style rotation.

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Ingredients

2 servings

For the salad

2 cans (4.25 oz each) sardines packed in olive oil, drained
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1 large english cucumber (about 12 oz), halved lengthwise and sliced into half-moons
¼ red onion, thinly sliced
¼ cup fresh flat-leaf parsley, roughly chopped

For the dressing

3 tbsp tahini
3 tbsp fresh lemon juice (from about 1 large lemon)
2 tbsp extra-virgin olive oil
2 tbsp water
1 ½ tsp za'atar
1 small garlic clove, finely grated
¼ tsp ground cumin
¼ tsp fine sea salt, plus more to taste
¼ tsp black pepper

For serving

2 tbsp pomegranate seeds (optional)
1 tsp za'atar, for sprinkling (optional)

Instructions

1
In a small bowl, whisk together the tahini, lemon juice, olive oil, water, za'atar, grated garlic, cumin, salt, and black pepper until smooth and pourable — the dressing should be about the consistency of a thin yogurt. If it seizes and thickens, whisk in a little more water, 1 tsp at a time.
2
In a large bowl, combine the sliced cucumber, red onion, and parsley. Pour about two-thirds of the dressing over the vegetables and toss until evenly coated.

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