Nourishing, healthy and tasty - and your heart and bones will thank you for it. Sweet grilled red peppers add warmth and richness…

A simple dressing built on olive oil, Dijon mustard and balsamic vinegar brightens up the dish, while pickled cucumbers cut the extra sweetness.

A handful of arugula brings a gentle peppery bite. That’s it.

In its base form this salad is naturally low in carbohydrates and rich in healthy fats and complete proteins, but it’s easily adaptable. Steamed potatoes or grilled sourdough turn it easily into a more substantial meal.

Behind the Bite

A powerful yet humble ingredient, sardines are well known for their high omega 3, calcium from the small soft bones and a good amount of vitamin D, while packed with complete proteins.

The recipe

Grill the red peppers

Grill the red peppers on a cast iron skillet or grill for 2-3 minutes per side, until lightly charred. (You can bake them but grilling adds that smoky flavor). Transfer to a covered bowl with a pinch of salt and let rest for 10-15 minutes. Peel them if you prefer - though if they are small and lightly grilled, it’s not really necessary.

Prepare the vegetables

Slice the grilled peppers and the pickled cucumbers into thin rounds.

Make the dressing

Mix the olive oil, Dijon mustard, and balsamic vinegar until emulsified then add the lemon juice and a pinch of salt. A small jar with a lid works well for shaking it, but a mug and spoon are perfectly fine.

Assemble the salad

In a large bowl, add the torn lettuce, arugula, pumpkin seeds, cucumbers and grilled peppers. Pour over about half of the dressing and add a pinch of salt. Toss

gently, then transfer to a serving bowl or plate.

Finish

Carefully place the sardines on top (they are delicate). Drizzle with the remaining dressing and serve.

A Word on Technique

Grilling the peppers rather than baking them is what gives them that smoky depth no oven quite replicates. A small choice, which a big result.