Name: Pan-Seared Sardines with Lemon-Herb Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz sardines (canned in water, drained); 0.5 cup cooked brown rice; 1 tsp extra virgin olive oil; 1 tbsp lemon juice; 2 tbsp fresh parsley; 1 clove garlic; 0.25 tsp sea salt; 0.25 tsp black pepper; 1 cup baby spinach

Pan-Seared Sardines with Lemon-Herb Rice

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 Lemon-Herb Rice

Pan-seared sardines and zesty lemon-herb rice served over a bed of wilted spinach for a bright and nutrient-dense meal.

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NUTRITION

Protein

38.0g

Fat

22.0g

Carbs

29.5g

SERVINGS

1 serving

INGREDIENTS

6 oz sardines (canned in water, drained)

0.5 cup cooked brown rice

1 tsp extra virgin olive oil

1 tbsp lemon juice

2 tbsp fresh parsley

1 clove garlic

0.25 tsp sea salt

0.25 tsp black pepper

1 cup baby spinach

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PREPARATION

1
In a small bowl, toss the cooked brown rice with lemon juice, minced garlic, and fresh parsley until well combined.
2
Heat the extra virgin olive oil in a non-stick skillet over medium-high heat.
3
Carefully place the sardines in the skillet and sear for 2 minutes per side until the skin is crisp and golden.
4
Remove the sardines from the pan and set aside; in the same skillet, add the baby spinach and cook for 1 minute until just wilted.
5
Season the spinach with sea salt and black pepper.
6
Plate the lemon-herb rice, top with the wilted spinach, and finish with the pan-seared sardines.