Mediterranean Salad With Anchovy Breadcrumbs and Walnut Dressing
This Mediterranean salad with anchovy breadcrumbs and walnut dressing is so nutritious and delicious. I don’t know about you but during the summer all I need is a good salad for lunch or dinner. You are having a complete meal when you consume this salad. The recipe I’ve created is packed with vegetables, walnuts, fish, cheese, and whole grains. In one serving you get so many vitamins, minerals, fiber, antioxidants, and heart healthy fats.
Why should you make this recipe?
For the last four years the Mediterranean diet is ranked as the best diet in the World. This diet provides optimum nutrition for the body and is rich in vegetables, whole grains, and seafood.
Here are some of the benefits of making my Mediterranean salad:
– Rich in protein – walnuts, anchovies and Parmesan cheese are all great sources of protein
– It contains many vegetables – spring salad mix, cucumbers, onions, olives, and garlic
– Provides hearth healthy fats – olive oil and monounsaturated fats form the olives and walnuts
– A serving of whole grains – the whole wheat Panko breadcrumbs
– Essential Omega-3 amino acids – anchovies
If nutrition is not so important for you than prepare my recipe for the amazing taste. The taste of this salad is so good. You have so many flavors and textures in one. The crunchy breadcrumbs and walnuts the soft and meaty olives and the crisp vegetables are so satisfying. You should try to make this salad and let me know if you agree.
Helpful tips
Start by making the breadcrumbs. They need to cool down before you assemble the salad.
Garlic burns fast and becomes bitter. That is why you have to be very careful not to cook it for two long. A minute on medium high heat is enough.
The breadcrumbs can also burn fast. Stir them while they toast to ensure even cooking.
I use a small smoothie maker to prepare the dressing, but you can use a blender or a food processor. Just make sure that the dressing is smooth.
Adjust the taste to your liking. You might have to add more or less salt depending on the brand you use and your personal preference. I added only one teaspoon of salt in the whole salad because the olives, anchovies and the cheese are salty.
You might also need to add more or less lemon juice depending on the lemon you use. My lemon was juicy and the acidity in the dressing was just enough for my taste.
To make this recipe more heart healthy use olives with low sodium content and don’t add extra salt on the salad. You can also omit the Parmesan cheese.
You can find whole wheat Panko breadcrumbs in most grocery stores. You can also purchase them online.
Mediterranean Salad With Anchovy Breadcrumbs and Walnut Dressing
Ingredients
For the anchovy bread crumbs
- 2 Tbsp olive oil
- 2 medium sized garlic cloves pressed or finely chopped
- 4 oil packed anchovy fillets finely chopped
- ¾ cup whole wheat Panko breadcrumbs
For the dressing
- ½ cup olive oil
- lemon juice and zest
- ½ cup fresh basil leaves
- 1 garlic clove pressed or finely chopped
- ¼ cup walnuts
- 1 tsp salt
For the salad
- ½ lb Spring mix salad or your favorite lettuce
- ½ cup sliced seedless English cucumber
- ½ cup walnuts
- ¼ cup thinly sliced red onion
- ¼ cup Kalamata olives
- Parmesan shavings
Instructions
Tho make the anchovy bread crumbs
- Add two tablespoons of olive oil in a pan and preheat it to medium high.
- To the oil add finely chopped anchovies and pressed garlic. Cook for a minute and then add the Panko bread crumbs.
- Stir for two-three minutes or until the breadcrumbs are slightly toasted and golden brown.
- Transfer the breadcrumb mixture in a bowl and allow it to cool down.
- In the same pan toast ½ walnuts for a minute per side (optional).
To make the dressing
- In a blender of smoothie maker add the ingredients for the dressing: olive oil, the zest and the juice of one lemon, basil, walnuts, garlic and salt. Blend until smooth and set aside.
To assemble the salad
- In a large bowl add the spring salad mix, the sliced cucumber and onion, the olives, the toasted walnuts and the dressing. Mix well and add some parmesan shavings and all of the breadcrumbs on top.
- Serve right away. Do not store any leftovers.
