Pan-Seared Sardines with Roasted Garlic Broccolini and Lemon

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

Pan-Seared Sardines with Roasted Garlic Broccolini and Lemon

YOUR SOLIN GENERATED RECIPE

Pan-Seared Sardines with Roasted Garlic Broccolini and Lemon

Enjoy a delightfully simple yet flavorful meal featuring tender pan-seared sardines paired with crisp, garlic-infused broccolini and a zesty squeeze of lemon. This dish brings together the briny richness of fresh fish and the natural sweetness and crunch of roasted broccolini, all elevated by aromatic garlic and a hint of olive oil.

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NUTRITION

363kcal
Protein
32.4g
Fat
20.9g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

5 ounces Sardines Fillets

150 grams Broccolini

2 Garlic Cloves

1 teaspoon Extra Virgin Olive Oil

¼ Lemon

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C). Toss the broccolini with a drizzle of olive oil and the two garlic cloves (lightly smashed) on a baking tray. Roast for about 12-15 minutes until tender and slightly crispy.

  • 2

    Meanwhile, pat the sardines dry with a paper towel. Heat a non-stick skillet over medium-high heat with the teaspoon of extra virgin olive oil.

  • 3

    Place the sardine fillets skin-side down in the hot pan. Sear them for 2-3 minutes until the skin gets crispy, then flip carefully and cook for an additional 2 minutes or until just cooked through.

  • 4

    Once the broccolini is roasted, remove from the oven. Plate the sardines alongside the broccolini and squeeze fresh lemon juice over the top for a bright finish.

  • 5

    Serve immediately and enjoy this balanced, nutrient-dense meal.

Pan-Seared Sardines with Roasted Garlic Broccolini and Lemon

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

Pan-Seared Sardines with Roasted Garlic Broccolini and Lemon

YOUR SOLIN GENERATED RECIPE

Pan-Seared Sardines with Roasted Garlic Broccolini and Lemon

Enjoy a delightfully simple yet flavorful meal featuring tender pan-seared sardines paired with crisp, garlic-infused broccolini and a zesty squeeze of lemon. This dish brings together the briny richness of fresh fish and the natural sweetness and crunch of roasted broccolini, all elevated by aromatic garlic and a hint of olive oil.

NUTRITION

363kcal
Protein
32.4g
Fat
20.9g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

5 ounces Sardines Fillets

150 grams Broccolini

2 Garlic Cloves

1 teaspoon Extra Virgin Olive Oil

¼ Lemon

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C). Toss the broccolini with a drizzle of olive oil and the two garlic cloves (lightly smashed) on a baking tray. Roast for about 12-15 minutes until tender and slightly crispy.

  • 2

    Meanwhile, pat the sardines dry with a paper towel. Heat a non-stick skillet over medium-high heat with the teaspoon of extra virgin olive oil.

  • 3

    Place the sardine fillets skin-side down in the hot pan. Sear them for 2-3 minutes until the skin gets crispy, then flip carefully and cook for an additional 2 minutes or until just cooked through.

  • 4

    Once the broccolini is roasted, remove from the oven. Plate the sardines alongside the broccolini and squeeze fresh lemon juice over the top for a bright finish.

  • 5

    Serve immediately and enjoy this balanced, nutrient-dense meal.