Sardine and Vegetable Saute
Elevate your weeknight dinners with this quick and flavorful Sardine and Vegetable Sauté, a Mediterranean-inspired dish packed with nutrients and vibrant flavors. Featuring tender canned sardines, perfectly caramelized veggies like zucchini, red bell pepper, and cherry tomatoes, and a fragrant touch of garlic and parsley, this recipe is a wholesome, one-pan wonder. A drizzle of fresh lemon juice ties everything together with a burst of citrusy brightness, making it both comforting and refreshing. Ready in just 25 minutes, this easy sauté is perfect served on its own, over rice, or paired with crusty bread for a satisfying and healthy meal. Whether you're a sardine enthusiast or just looking to try a high-protein, omega-3-rich dinner, this dish will leave you craving more.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 2 cans canned sardines (packed in oil or water)
- 3 units garlic cloves, minced
- 1 medium red onion, thinly sliced
- 1 medium red bell pepper, thinly sliced
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons fresh parsley, chopped
- 1 small lemon, juiced
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Heat olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for 30 seconds until fragrant.
Add the red onion and red bell pepper to the skillet. Cook for 3-4 minutes, stirring occasionally, until they begin to soften.
Add the diced zucchini to the skillet and cook for another 3-4 minutes, stirring occasionally.
Stir in the halved cherry tomatoes and cook for 2 minutes until they start to soften but hold their shape.
Drain the canned sardines if using sardines packed in water. If packed in oil, gently pat them with a paper towel to remove excess oil.
Add the sardines to the skillet, gently breaking them into large chunks with a spatula. Cook for 2-3 minutes to warm through.
Season the mixture with salt and black pepper, and stir to combine.
Remove the skillet from heat and sprinkle the fresh parsley over the dish.
Drizzle with fresh lemon juice before serving for a bright finish.
Serve warm on its own or with crusty bread or steamed rice for a complete meal.
Nutrition Facts
Calories |
812 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.8 g | 64% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 1778 mg | 77% | |
| Total Carbohydrate | 39.0 g | 14% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 20.4 g | ||
| Protein | 53.5 g | 107% | |
| Vitamin D | 12.5 mcg | 62% | |
| Calcium | 832 mg | 64% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2101 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
