Name: Zesty Pan-Seared Sardines with Crunchy Cucumber Salad
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz sardines; 0 tsp extra virgin olive oil; 1 cup cucumber; 0.25 cup red onion; 0.75 oz feta cheese; 1 tbsp lemon juice; 1 tsp dried oregano; 0.25 tsp sea salt; 0.25 tsp black pepper; 1 tbsp fresh parsley; 1 tsp dijon mustard

Zesty Pan-Seared Sardines with Crunchy Cucumber Salad

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 Crunchy Cucumber Salad

Pan-seared sardines served over a crisp cucumber and red onion salad tossed in a bright lemon-herb vinaigrette for a refreshing and nutrient-dense meal.

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NUTRITION

Protein

49.2g

Fat

30.3g

Carbs

11.2g

SERVINGS

1 serving

INGREDIENTS

6 oz sardines

0 tsp extra virgin olive oil

1 cup cucumber

0.25 cup red onion

0.75 oz feta cheese

1 tbsp lemon juice

1 tsp dried oregano

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp fresh parsley

1 tsp dijon mustard

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PREPARATION

1
Drain the sardines and pat them very dry with a paper towel to ensure a crisp, golden sear.
2
In a small jar or bowl, whisk together the lemon juice, Dijon mustard, and dried oregano until emulsified.
3
In a medium mixing bowl, combine the diced cucumber, thinly sliced red onion, and crumbled feta cheese.
4
Heat the extra virgin olive oil in a medium non-stick skillet over medium-high heat until shimmering.
5
Carefully place the sardines in the hot skillet and sear for 2 to 3 minutes per side until they are browned and fragrant.
6
Drizzle the lemon-herb dressing over the cucumber mixture and toss gently to coat, then season with sea salt and black pepper.
7
Divide the crunchy salad onto plates, top with the warm pan-seared sardines, and garnish with fresh chopped parsley.