Ghana Salad from Zoe’s Ghana Kitchen

May 16, 2023May 16, 20230 9
Ghana Salad from Zoe's Ghana Kitchen with Sardines, Tuna, and Smoked Salmon
in Salad

Prep

30 min

Cook

15 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

200 g whole fresh sardines , scaled , gutted and washed , or substitute canned
200 g fresh tuna steaks , or substitute canned
1 round iceberg lettuce , shredded
4 tomatoes , deseeded and sliced
2 red onions , finely sliced
175 g green beans , topped and tailed , sliced and steamed , then chilled
100 g fresh garden peas , lightly blanched , then drained and chilled
200 g drained good-quality canned organic cannellini beans , chilled
150 g smoked salmon , cut into strips or 150 g substitute flaked canned salmon
1 teaspoon sea salt
1 teaspoon fresh coarse ground black pepper
4 -6 large eggs , soft-boiled , shelled and quartered
salad cream or mayonnaise , to taste

Nutrision Information

Servings Per Recipe
4-6
Calories
400
Sugar
5g
Fat
20g
Ghana Salad is a delicious and colorful dish that hails from West Africa. This version of the salad features fresh sardines, tuna steaks, and smoked salmon, giving it a rich and complex flavor. The greens and vegetables in this salad are a nod to the traditional recipe, but with a modern twist. Zoe's Ghana Kitchen, where this recipe comes from, is a popular London restaurant that serves up tasty and authentic West African cuisine. This salad is perfect for a healthy lunch or dinner option that is sure to satisfy your taste buds and leave you feeling energized.

Instructions

1.In a large bowl, mix together the sardines, tuna, smoked salmon strips, sea salt, and black pepper.
2.Add the shredded lettuce, sliced tomatoes, sliced onions, steamed green beans, blanched peas, and canned cannellini beans.
3.Drizzle with your desired amount of salad cream or mayonnaise and toss well.
4.Arrange the quartered soft-boiled eggs on top and serve chilled.

PROS

This salad is packed with lean protein from sardines, tuna, and smoked salmon, making it a great option for those looking to increase their protein intake.

The combination of greens, vegetables, and beans also provides a healthy dose of fiber and vitamins.

This salad is easy to make and can be prepared in advance for a quick and nutritious meal.

CONS

Some people may not like the strong taste of sardines and smoked salmon in this salad.

This recipe calls for canned fish, which may contain preservatives and added sodium.

The salad cream or mayonnaise used may add extra calories and fat to the dish.

HEALTH & BENEFITS

This salad provides a balanced combination of protein, fiber, and vitamins, making it a healthy and nutritious meal option.
Sardines are a great source of omega-3 fatty acids, which have been shown to support heart health and brain function.
Tuna is rich in vitamin D and B12, two nutrients that are important for bone health and energy production.
Green beans are a good source of vitamin C, which may help boost immune function and reduce inflammation.
Peas and cannellini beans provide fiber and protein, helping to keep you feeling full and satisfied for longer.

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