Name: Zesty Pan-Seared Sardines with Garlic
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Sardines (canned in water, drained); 1 tbsp Extra virgin olive oil; 2 clove Garlic; 1 tbsp Lemon juice; 0.5 tsp Lemon zest; 1 tbsp Fresh parsley; 0.25 tsp Red pepper flakes; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 slice Sprouted grain bread

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

YOUR SOLIN GENERATED RECIPE

Zesty Pan-Seared Sardines with Garlic

Pan-seared sardines infused with aromatic garlic and bright lemon zest, served over toasted sprouted grain bread for a satisfyingly crisp finish.

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NUTRITION

Protein

50.0g

Fat

31.9g

Carbs

20.7g

SERVINGS

1 serving

INGREDIENTS

7 oz Sardines (canned in water, drained)

1 tbsp Extra virgin olive oil

2 clove Garlic

1 tbsp Lemon juice

0.5 tsp Lemon zest

1 tbsp Fresh parsley

0.25 tsp Red pepper flakes

0.25 tsp Sea salt

0.25 tsp Black pepper

1 slice Sprouted grain bread

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PREPARATION

1
Carefully drain the sardines and pat them very dry with paper towels to ensure a proper sear.
2
Mince the garlic cloves and finely chop the fresh parsley.
3
Heat the extra virgin olive oil in a medium stainless steel or cast iron skillet over medium-high heat.
4
Place the sardines in the hot skillet in a single layer and sear for 2 minutes per side until golden and slightly crisp.
5
Reduce the heat to medium and add the minced garlic, red pepper flakes, sea salt, and black pepper to the pan, stirring for 30 seconds until fragrant.
6
Remove the skillet from the heat and stir in the lemon juice, lemon zest, and fresh parsley, tossing gently to coat the sardines.
7
Toast the sprouted grain bread until golden brown.
8
Top the toasted bread with the pan-seared sardines and drizzle any remaining garlic-lemon oil from the pan over the top.