Lemon-Garlic Pan Seared Sardines with Mediterranean Herbs

This is an example of a meal that Solin would create to include in your personalized meal plan.

Lemon-Garlic Pan Seared Sardines with Mediterranean Herbs

YOUR SOLIN GENERATED RECIPE

Lemon-Garlic Pan Seared Sardines with Mediterranean Herbs

Enjoy the vibrant flavors of crisp, pan-seared sardines enhanced with zesty lemon, aromatic garlic, and a medley of fresh Mediterranean herbs. This dish offers a delightful balance of savory and bright citrus notes, perfect for a healthful meal any time of day.

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NUTRITION

359kcal
Protein
38.4g
Fat
22.7g
Carbs
4.5g

SERVINGS

1 serving

INGREDIENTS

150g Fresh Sardine Fillets

1 teaspoon Extra Virgin Olive Oil

2 Garlic Cloves

2 tablespoons Fresh Lemon Juice

2 tablespoons Fresh Mediterranean Herbs (Parsley & Oregano)

1/2 cup Cherry Tomatoes (optional garnish)

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PREPARATION

  • 1

    Pat the sardine fillets dry with a paper towel and season lightly with salt and pepper if desired.

  • 2

    In a small bowl, mix the lemon juice with chopped Mediterranean herbs.

  • 3

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 4

    Add minced garlic to the pan, sauté for about 30 seconds until fragrant.

  • 5

    Place the sardine fillets skin-side down in the pan and sear for 3-4 minutes until the skin becomes crisp.

  • 6

    Flip the fillets gently and cook for an additional 2-3 minutes until just cooked through.

  • 7

    Drizzle the lemon-herb mixture over the sardines, allowing the flavors to meld for a minute.

  • 8

    Optionally, toss in halved cherry tomatoes just before removing from heat for additional freshness.

  • 9

    Plate the sardines, garnish with extra herbs and serve immediately.

Lemon-Garlic Pan Seared Sardines with Mediterranean Herbs

This is an example of a meal that Solin would create to include in your personalized meal plan.

Lemon-Garlic Pan Seared Sardines with Mediterranean Herbs

YOUR SOLIN GENERATED RECIPE

Lemon-Garlic Pan Seared Sardines with Mediterranean Herbs

Enjoy the vibrant flavors of crisp, pan-seared sardines enhanced with zesty lemon, aromatic garlic, and a medley of fresh Mediterranean herbs. This dish offers a delightful balance of savory and bright citrus notes, perfect for a healthful meal any time of day.

NUTRITION

359kcal
Protein
38.4g
Fat
22.7g
Carbs
4.5g

SERVINGS

1 serving

INGREDIENTS

150g Fresh Sardine Fillets

1 teaspoon Extra Virgin Olive Oil

2 Garlic Cloves

2 tablespoons Fresh Lemon Juice

2 tablespoons Fresh Mediterranean Herbs (Parsley & Oregano)

1/2 cup Cherry Tomatoes (optional garnish)

PREPARATION

  • 1

    Pat the sardine fillets dry with a paper towel and season lightly with salt and pepper if desired.

  • 2

    In a small bowl, mix the lemon juice with chopped Mediterranean herbs.

  • 3

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 4

    Add minced garlic to the pan, sauté for about 30 seconds until fragrant.

  • 5

    Place the sardine fillets skin-side down in the pan and sear for 3-4 minutes until the skin becomes crisp.

  • 6

    Flip the fillets gently and cook for an additional 2-3 minutes until just cooked through.

  • 7

    Drizzle the lemon-herb mixture over the sardines, allowing the flavors to meld for a minute.

  • 8

    Optionally, toss in halved cherry tomatoes just before removing from heat for additional freshness.

  • 9

    Plate the sardines, garnish with extra herbs and serve immediately.