Pan-Seared Lemon Herb Sardines with Roasted Asparagus

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

Pan-Seared Lemon Herb Sardines with Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Pan-Seared Lemon Herb Sardines with Roasted Asparagus

Enjoy the bright, zesty flavors of sardines pan-seared to perfection, accentuated with fresh lemon and aromatic herbs, paired with tender, roasted asparagus. This dish balances savory seafood with crisp, flavorful vegetables for a light yet satisfying meal.

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NUTRITION

427kcal
Protein
43.4g
Fat
24.7g
Carbs
7.7g

SERVINGS

1 serving

INGREDIENTS

2 Fresh Sardines (approx. 200g total)

1 cup Asparagus Spears (approx. 134g)

1 teaspoon Olive Oil

1 tablespoon Lemon Juice

2 tablespoons Fresh Herbs (Parsley & Thyme)

1 Garlic Clove

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Toss the asparagus with olive oil, salt, and pepper, and spread them on a baking sheet in a single layer.

  • 3

    Roast the asparagus in the preheated oven for 12-15 minutes, until tender and slightly crisp.

  • 4

    Meanwhile, rinse and pat dry the sardines. Season them generously with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat. Add a small drizzle of olive oil if needed.

  • 6

    Add a minced garlic clove and sauté briefly until fragrant.

  • 7

    Place the sardines skin side down in the skillet and sear for about 3-4 minutes until the skin is crispy.

  • 8

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

  • 9

    Remove the skillet from heat and drizzle with fresh lemon juice. Sprinkle with chopped fresh herbs.

  • 10

    Plate the sardines alongside the roasted asparagus and serve immediately.

Pan-Seared Lemon Herb Sardines with Roasted Asparagus

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

Pan-Seared Lemon Herb Sardines with Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Pan-Seared Lemon Herb Sardines with Roasted Asparagus

Enjoy the bright, zesty flavors of sardines pan-seared to perfection, accentuated with fresh lemon and aromatic herbs, paired with tender, roasted asparagus. This dish balances savory seafood with crisp, flavorful vegetables for a light yet satisfying meal.

NUTRITION

427kcal
Protein
43.4g
Fat
24.7g
Carbs
7.7g

SERVINGS

1 serving

INGREDIENTS

2 Fresh Sardines (approx. 200g total)

1 cup Asparagus Spears (approx. 134g)

1 teaspoon Olive Oil

1 tablespoon Lemon Juice

2 tablespoons Fresh Herbs (Parsley & Thyme)

1 Garlic Clove

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Toss the asparagus with olive oil, salt, and pepper, and spread them on a baking sheet in a single layer.

  • 3

    Roast the asparagus in the preheated oven for 12-15 minutes, until tender and slightly crisp.

  • 4

    Meanwhile, rinse and pat dry the sardines. Season them generously with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat. Add a small drizzle of olive oil if needed.

  • 6

    Add a minced garlic clove and sauté briefly until fragrant.

  • 7

    Place the sardines skin side down in the skillet and sear for about 3-4 minutes until the skin is crispy.

  • 8

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

  • 9

    Remove the skillet from heat and drizzle with fresh lemon juice. Sprinkle with chopped fresh herbs.

  • 10

    Plate the sardines alongside the roasted asparagus and serve immediately.