Pan-Seared Sardines with Roasted Vegetables

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

Pan-Seared Sardines with Roasted Vegetables

YOUR SOLIN GENERATED RECIPE

Pan-Seared Sardines with Roasted Vegetables

Fresh sardines pan-seared until the skin is perfectly crisp, served over a colorful medley of oven-roasted broccoli and sweet bell peppers.

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NUTRITION

535kcal
Protein
47.8g
Fat
31.7g
Carbs
16.4g

SERVINGS

1 serving

INGREDIENTS

7 oz Fresh sardines

1 cup Broccoli florets

1 medium Red bell pepper

0.5 tbsp Extra virgin olive oil

1 clove Garlic

0.5 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Fresh lemon juice

1 tsp Fresh parsley

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Toss the broccoli florets and sliced red bell pepper with half of the olive oil, half of the sea salt, and half of the black pepper.

  • 3

    Spread the vegetables in a single layer on the baking sheet and roast for 15-18 minutes until tender and slightly charred.

  • 4

    While the vegetables roast, pat the fresh sardines dry with a paper towel and season both sides with the remaining salt and pepper.

  • 5

    Heat the remaining olive oil in a large cast-iron or non-stick skillet over medium-high heat.

  • 6

    Place the sardines in the hot skillet and sear for 2-3 minutes per side until the skin is golden and crisp and the flesh is opaque.

  • 7

    Add the minced garlic to the skillet during the last 60 seconds of cooking, being careful not to burn it.

  • 8

    Arrange the roasted vegetables on a plate, top with the pan-seared sardines, and finish with a squeeze of fresh lemon juice and a sprinkle of chopped parsley.

Pan-Seared Sardines with Roasted Vegetables

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

Pan-Seared Sardines with Roasted Vegetables

YOUR SOLIN GENERATED RECIPE

Pan-Seared Sardines with Roasted Vegetables

Fresh sardines pan-seared until the skin is perfectly crisp, served over a colorful medley of oven-roasted broccoli and sweet bell peppers.

NUTRITION

535kcal
Protein
47.8g
Fat
31.7g
Carbs
16.4g

SERVINGS

1 serving

INGREDIENTS

7 oz Fresh sardines

1 cup Broccoli florets

1 medium Red bell pepper

0.5 tbsp Extra virgin olive oil

1 clove Garlic

0.5 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Fresh lemon juice

1 tsp Fresh parsley

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Toss the broccoli florets and sliced red bell pepper with half of the olive oil, half of the sea salt, and half of the black pepper.

  • 3

    Spread the vegetables in a single layer on the baking sheet and roast for 15-18 minutes until tender and slightly charred.

  • 4

    While the vegetables roast, pat the fresh sardines dry with a paper towel and season both sides with the remaining salt and pepper.

  • 5

    Heat the remaining olive oil in a large cast-iron or non-stick skillet over medium-high heat.

  • 6

    Place the sardines in the hot skillet and sear for 2-3 minutes per side until the skin is golden and crisp and the flesh is opaque.

  • 7

    Add the minced garlic to the skillet during the last 60 seconds of cooking, being careful not to burn it.

  • 8

    Arrange the roasted vegetables on a plate, top with the pan-seared sardines, and finish with a squeeze of fresh lemon juice and a sprinkle of chopped parsley.