FreePcosMediterraneanHigh Protein

Lemon-Herb Baked Sardines with White Bean and Arugula Salad

Name: Lemon-Herb Baked Sardines with White Bean and Arugula Salad
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 2 servings
Ingredients: 8 fresh sardines, cleaned; 2 tbsp olive oil; 1 lemon, zested and juiced; 2 cloves garlic, minced; 1 tsp dried oregano; 1 can (15 oz) white beans, drained and rinsed; 2 cups arugula; 1/4 cup thinly sliced red onion; salt and pepper

Oven-baked sardines with lemon, garlic and oregano, served over a peppery arugula and white bean salad.

Servings

2 servings

Prep

10 min

Cook

12 min

Sardines are a wonderfully underrated fish — quick to bake, budget-friendly, and full of flavor once hit with lemon, garlic, and oregano. Here they're paired with a simple white bean and arugula salad for a full, satisfying plate.

This recipe is tagged for PCOS-friendly eating: white beans bring plant fiber and protein, sardines add lean protein, and the whole plate leans savory rather than sweet, with no added sugar. It's a Mediterranean-style meal that comes together in under 30 minutes.

Ingredients

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Where to find these ingredients

These ingredients are standard at most major European supermarkets.

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