Name: Pan-Seared Sardine with Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Fresh sardines; 1 cup Zucchini; 1 cup Red bell pepper; 1.5 tsp Extra virgin olive oil; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tbsp Lemon juice; 1 tsp Dried oregano; 1 clove Garlic

Pan-Seared Sardine with Roasted Vegetables

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Sardine with Roasted Vegetables

Pan-seared sardines paired with vibrant roasted zucchini and bell peppers, finished with a bright squeeze of lemon for a crisp and savory finish.

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NUTRITION

Protein

47.3g

Fat

32.8g

Carbs

15.7g

SERVINGS

1 serving

INGREDIENTS

7 oz Fresh sardines

1 cup Zucchini

1 cup Red bell pepper

1.5 tsp Extra virgin olive oil

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Lemon juice

1 tsp Dried oregano

1 clove Garlic

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PREPARATION

1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
Slice the zucchini into rounds and chop the red bell pepper into bite-sized pieces.
3
Toss the zucchini and peppers on the baking sheet with 0.5 tsp of olive oil, dried oregano, sea salt, and black pepper.
4
Roast the vegetables for 15 to 18 minutes until they are tender and the edges are slightly caramelized.
5
While the vegetables roast, pat the fresh sardines dry with a paper towel to ensure a good sear.
6
Heat the remaining 1 tsp of olive oil in a non-stick skillet over medium-high heat and add the minced garlic, sautéing for 30 seconds.
7
Place the sardines in the skillet and sear for 2 to 3 minutes per side until the skin is golden and crisp.
8
Arrange the roasted vegetables on a plate and top with the pan-seared sardines.
9
Drizzle the entire dish with fresh lemon juice immediately before serving.