Crispy Pan-Seared Sardines with Fresh Arugula and Lemon Dressing

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

Crispy Pan-Seared Sardines with Fresh Arugula and Lemon Dressing

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Sardines with Fresh Arugula and Lemon Dressing

Enjoy a zesty and crisp twist on fresh sardines, perfectly pan-seared to lock in flavor and served atop a bed of peppery arugula. The vibrant lemon dressing enhances the natural taste of the fish, creating a balanced dish that's both satisfying and nutritious.

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NUTRITION

451kcal
Protein
34.9g
Fat
33.1g
Carbs
4.8g

SERVINGS

1 serving

INGREDIENTS

6 oz Fresh Sardines

1 cup Fresh Arugula

2 tbsp Lemon Juice

2 tsp Extra Virgin Olive Oil

1 Garlic Clove

Salt and Black Pepper to taste

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PREPARATION

  • 1

    Pat the sardines dry with a paper towel and season lightly with salt and pepper.

  • 2

    Finely mince the garlic clove.

  • 3

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

  • 4

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

  • 5

    Place the sardines in the pan skin-side down and sear for approximately 3-4 minutes until the skin becomes crispy.

  • 6

    Carefully flip the sardines and cook for an additional 2-3 minutes until cooked through.

  • 7

    In a mixing bowl, combine the fresh arugula with lemon juice and a pinch of salt and pepper.

  • 8

    Plate the sardines on top of the arugula salad and drizzle any remaining pan juices over the dish.

  • 9

    Serve immediately and enjoy the crisp, zesty flavors.

Crispy Pan-Seared Sardines with Fresh Arugula and Lemon Dressing

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

Crispy Pan-Seared Sardines with Fresh Arugula and Lemon Dressing

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Sardines with Fresh Arugula and Lemon Dressing

Enjoy a zesty and crisp twist on fresh sardines, perfectly pan-seared to lock in flavor and served atop a bed of peppery arugula. The vibrant lemon dressing enhances the natural taste of the fish, creating a balanced dish that's both satisfying and nutritious.

NUTRITION

451kcal
Protein
34.9g
Fat
33.1g
Carbs
4.8g

SERVINGS

1 serving

INGREDIENTS

6 oz Fresh Sardines

1 cup Fresh Arugula

2 tbsp Lemon Juice

2 tsp Extra Virgin Olive Oil

1 Garlic Clove

Salt and Black Pepper to taste

PREPARATION

  • 1

    Pat the sardines dry with a paper towel and season lightly with salt and pepper.

  • 2

    Finely mince the garlic clove.

  • 3

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

  • 4

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

  • 5

    Place the sardines in the pan skin-side down and sear for approximately 3-4 minutes until the skin becomes crispy.

  • 6

    Carefully flip the sardines and cook for an additional 2-3 minutes until cooked through.

  • 7

    In a mixing bowl, combine the fresh arugula with lemon juice and a pinch of salt and pepper.

  • 8

    Plate the sardines on top of the arugula salad and drizzle any remaining pan juices over the dish.

  • 9

    Serve immediately and enjoy the crisp, zesty flavors.