⏱ 35 min total

Spanish Anchovy, Fennel, and Preserved Lemon Salad

Name: Spanish Anchovy, Fennel, and Preserved Lemon Salad
Prep time: 25 min
Cook time: 10 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ fruit without seeds Lemon; ⅛ cup Lemon juice; 1 tsp Salt; 2 ¼ tbsp Olive oil; ¾ tbsp Red wine vinegar; ¼ dash Black pepper; 2 cup Arugula; ¼ bulb Fennel bulb; ⅛ small raw Red onion; 2 oz, boneless European anchovy

Per 1 serving · 269 g · 10 ingredients

Calories

433

22%
of a 2,000 cal day

Protein
19g
17% of calories
Carbs
12g
10% of calories
Fat
36g
73% of calories

Portion

At a glance

One serving of Spanish Anchovy, Fennel, and Preserved Lemon Salad (269 g) has 433 calories, with 19 g of protein, 12 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (73% of calories). It is high in protein (37% DV), Vitamin C (51% DV) and Vitamin E (45% DV). Keep an eye on sodium and saturated fat, which provide 193% and 28% of the daily value.

Per 100 g

161cal

medium energy density

Protein per 100 cal

4.3g

Net carbs

carbs minus fiber

Fiber

3.9 g sugar

High in

20%+ of the daily value

Protein37%
Vitamin C51%
Vitamin E45%
Vitamin K88%
Riboflavin (B2)21%
Niacin74%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin B617%
Folate (B9)17%
Pantothenic acid18%
Choline12%
Potassium16%

Watch

20%+ of the daily value

Sodium193%
Saturated fat28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 10 min

1
In a small skillet, combine the thinly sliced lemon, lemon juice, and coarse sea salt. Bring to a boil, then reduce the heat and simmer covered for about 10 minutes until almost tender. Allow to cool.
2
In a small bowl, whisk together the olive oil and red wine vinegar. Season the dressing with salt and pepper.
3
In a large bowl, combine the arugula, half of the fennel, half of the red onion, and the preserved lemon. Toss with enough dressing to coat, then arrange on a serving platter.
4
Top the salad with the remaining fennel and onion, followed by the anchovies. Drizzle with additional dressing and serve immediately.

Vitamins & minerals

Amounts for 1 serving (269 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	83 μg	9%
Vitamin C	46 mg	51%
Vitamin D	1 μg	6%
Vitamin E	7 mg	45%
Vitamin K	105 μg	88%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.3 mg	21%
Niacin	12 mg	74%
Vitamin B6	0.2 mg	17%
Folate (B9)	68 μg	17%
Vitamin B12	1 μg	21%
Pantothenic acid	1 mg	18%
Choline	64 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	247 mg	25%
Iron	4 mg	52%
Potassium	774 mg	16%
Magnesium	73 mg	17%
Phosphorus	200 mg	29%
Zinc	2 mg	16%
Copper	0.3 mg	36%
Manganese	0.3 mg	13%
Selenium	39 μg	71%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	908 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.4 g	—
Fluoride	0.1 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	0.5 g	—
Monounsaturated fats	24 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	7 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	1 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 433 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

82min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Spanish Anchovy, Fennel, and Preserved Lemon Salad?

One serving of Spanish Anchovy, Fennel, and Preserved Lemon Salad (1 serving) has 433 calories, which works out to 161 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Spanish Anchovy, Fennel, and Preserved Lemon Salad high in protein?

It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spanish Anchovy, Fennel, and Preserved Lemon Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spanish Anchovy, Fennel, and Preserved Lemon Salad?

4449 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spanish Anchovy, Fennel, and Preserved Lemon Salad?

3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (269 g)

Calories433

% Daily Value*

Total fat 36g	47%
Saturated fat 5.5g	28%
Trans fat 0g
Cholesterol 48mg	16%
Sodium 4,449mg	193%
Total carbohydrate 12g	4%
Dietary fiber 4g	14%
Total sugars 3.9g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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