How many calories are in Lettuce and Anchovy Salad with Rice?
Lettuce and Anchovy Salad with Rice has about 487 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsGluten FreeHigh ProteinQuick Meals30 Minute MealsPost-Workout Meals
Lettuce and Anchovy Salad with Rice
Lettuce and Anchovy Salad with Rice is a Salads international recipe with 487 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
487 kcal
Total Time
15 min
Servings
1
Protein
29.2 g
About This Recipe
The story behind Lettuce and Anchovy Salad with Rice
Lettuce and Anchovy Salad with Rice is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around rice, red onion, and tomato.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 487 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Lettuce and Anchovy Salad with Rice worth coming back to.
Ingredients
- Rice3/4 cup (150 g)
- Red Onion1/4 count (38 g)
- Tomato1 count (130 g)
- Olives2 count (10 g)
- Anchovy in Olive Oil1 can (100 g)
- Parsley1 tablespoon (4 g)
- Lettuce1 cup (35 g)
- Oil1/2 tablespoon (5 ml)
- Apple Cider Vinegar1/2 tablespoon (7 g)
- Mustard1 teaspoon (5 g)
- Stevia1 packet (1 g)
Instructions
- 1
Step 1
For this recipe you need cooked rice.
- 2
Step 2
Cut the onion into thin sticks, the tomato into slices and the olives into quarters. Drain the anchovies.
- 3
Step 3
Place the lettuce leaves at the bottom of a salad bowl and add rice, onion, tomato, olives and anchovies on top.
- 4
Step 4
For the dressing: Mix vinegar, oil, mustard and stevia. Optional: Add lemon juice.
- 5
Step 5
Pour the dressing and mix well. Serve the salad fresh.
Nutrition Snapshot
Macros and micros at a glance
38/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
487
Protein
29.2g
Carbs
42.8g
Fat
17.5g
Fiber
4.4g
Micronutrients
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Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Lettuce and Anchovy Salad with Rice can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Lettuce and Anchovy Salad with Rice
How long does Lettuce and Anchovy Salad with Rice take to make?
Lettuce and Anchovy Salad with Rice takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Lettuce and Anchovy Salad with Rice?
Most ingredients in Lettuce and Anchovy Salad with Rice can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Lettuce and Anchovy Salad with Rice?
Lettuce and Anchovy Salad with Rice can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Lettuce and Anchovy Salad with Rice?
Lettuce and Anchovy Salad with Rice is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Lettuce and Anchovy Salad with Rice?
Lettuce and Anchovy Salad with Rice is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Lettuce and Anchovy Salad with Rice up or down?
Yes. Lettuce and Anchovy Salad with Rice is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Lettuce and Anchovy Salad with Rice?
A large skillet, saucepan, or sheet pan works well for Lettuce and Anchovy Salad with Rice. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Lettuce and Anchovy Salad with Rice is cooked properly?
Lettuce and Anchovy Salad with Rice is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Lettuce and Anchovy Salad with Rice suitable for vegetarians?
No. Lettuce and Anchovy Salad with Rice is not vegetarian as written because it includes Anchovy in Olive Oil.
Is Lettuce and Anchovy Salad with Rice gluten-free?
Yes. Lettuce and Anchovy Salad with Rice is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Lettuce and Anchovy Salad with Rice?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Lettuce and Anchovy Salad with Rice ahead of time?
Lettuce and Anchovy Salad with Rice can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Lettuce and Anchovy Salad with Rice for my calorie or macro goals?
Lettuce and Anchovy Salad with Rice already lands in a fairly high-protein range at about 29.2 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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