Name: Pan-Seared Sardines with Garlicky White Beans
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7.5 oz Sardines (canned in water, drained); 0.5 cup Cannellini beans (canned, rinsed); 1 cup Kale (chopped); 1 tsp Olive oil; 1 clove Garlic (minced); 1 tbsp Lemon juice; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tbsp Fresh parsley (chopped); 0.25 tsp Red pepper flakes

Pan-Seared Sardines with Garlicky White Beans

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 Garlicky White Beans

Pan-seared sardines served over a bed of creamy white beans and sautéed kale infused with zesty lemon and aromatic garlic.

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NUTRITION

Protein

56.6g

Fat

26.6g

Carbs

25g

SERVINGS

1 serving

INGREDIENTS

7.5 oz Sardines (canned in water, drained)

0.5 cup Cannellini beans (canned, rinsed)

1 cup Kale (chopped)

1 tsp Olive oil

1 clove Garlic (minced)

1 tbsp Lemon juice

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Fresh parsley (chopped)

0.25 tsp Red pepper flakes

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PREPARATION

1
Rinse and drain the cannellini beans and the canned sardines thoroughly.
2
Heat the olive oil in a large non-stick skillet over medium heat.
3
Add the minced garlic and red pepper flakes to the pan, sautéing for about one minute until fragrant.
4
Toss in the chopped kale and cook for 2-3 minutes until it becomes tender and slightly wilted.
5
Stir the white beans, sea salt, and black pepper into the skillet, heating them through for another 2 minutes.
6
Carefully place the sardines in the skillet and sear them for 2 minutes per side until they are crisp and golden.
7
Remove from heat, squeeze the fresh lemon juice over the entire dish, and garnish with chopped parsley before serving.