Name: Pan-Seared Sardines with Tomato-Caper Salsa
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Fresh sardines; 1 tsp Extra virgin olive oil; 2 cloves Garlic; 0.25 cup Red onion; 0.5 cup Cherry tomatoes; 1 tbsp Capers; 0.25 whole Avocado; 1 tbsp Lemon juice; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tbsp Fresh parsley

Pan-Seared Sardines with Tomato-Caper Salsa

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Sardines with Tomato-Caper Salsa

Pan-seared sardines paired with a vibrant tomato-caper salsa and creamy avocado for a nutrient-dense meal that is refreshingly zesty.

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NUTRITION

Protein

48.6g

Fat

36.0g

Carbs

15.6g

SERVINGS

1 serving

INGREDIENTS

7 oz Fresh sardines

1 tsp Extra virgin olive oil

2 cloves Garlic

0.25 cup Red onion

0.5 cup Cherry tomatoes

1 tbsp Capers

0.25 whole Avocado

1 tbsp Lemon juice

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Fresh parsley

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PREPARATION

1
Finely dice the red onion and halve the cherry tomatoes.
2
In a small bowl, combine the tomatoes, capers, lemon juice, and chopped parsley to create the salsa base.
3
Heat the extra virgin olive oil in a large skillet over medium-high heat.
4
Add the minced garlic and red onion to the skillet, sautéing for 2 minutes until fragrant and translucent.
5
Season the sardines with sea salt and black pepper, then place them in the skillet.
6
Sear the sardines for 2 to 3 minutes per side until the skin is golden and crisp.
7
Pour the tomato-caper mixture into the skillet for the final minute of cooking to gently warm the salsa.
8
Slice the avocado and serve it immediately alongside the warm sardines and salsa.