NUTRITION

SERVINGS

INGREDIENTS

7 oz fresh sardine fillets

1 tsp extra virgin olive oil

1 tbsp fresh lemon juice

1 tsp lemon zest

1 clove garlic

1 tbsp fresh parsley

0.25 tsp sea salt

0.25 tsp black pepper

1 cup arugula

PREPARATION

• 1

  Pat the sardine fillets dry with a paper towel and season both sides with sea salt and black pepper.

• 2

  In a small bowl, whisk together the lemon juice, lemon zest, minced garlic, and chopped parsley to create the dressing.

• 3

  Heat the olive oil in a large non-stick skillet over medium-high heat until shimmering.

• 4

  Place the sardines in the skillet, skin-side down, and press gently with a spatula to ensure even contact.

• 5

  Sear for 2-3 minutes until the skin is golden and crispy, then carefully flip and cook for another 1 minute.

• 6

  Arrange the fresh arugula on a plate and top with the hot sardine fillets.

• 7

  Drizzle the lemon-herb dressing over the fish and serve immediately.