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  • Summary

    We suggest you BYOS: Bring your own sardines. Or anchovies. Or canned salmon. Some tinned fish are a healthy treasure -- low in mercury and full of protein -- and they're a cinch to tote to work. Stash a can (or two) in your desk drawer.

    Ingredients

    • 2 cups chopped romaine hearts
    • 2 sardines
    • 1 hard-boiled egg
    • 1 tablespoon grated parmesan
    • 1/2 cup croutons
    • 1 tablespoon olive oil
    • 1/2 tablespoon lemon juice

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 398 % Daily Value *
    • Total Fat: 28 g 42.57%
    • Saturated Fat: 5 g 26.65%
    • Trans Fat: 0 g %
    • Cholesterol: 271 mg 90.44%
    • Sodium: 433 mg 18.04%
    • Calcium: 297 mg 29.65%
    • Potassium: 324 mg 9.26%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 16.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 13 g %
    • Dietary Fiber: 1 g 3.24%
    • Sugar: 1 g
    • Protein: 23 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 4 g
    • Vitamin A 7.45%
    • Vitamin C 1.78%
    • Vitamin D 38.5%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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