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1 min read

Mediterranean Sardines over Fennel and Arugula

Sardines are one of the best sources of Omega-3 fatty acids.  They are also readily available and sustainable.  In fact, they are abundant and one of the few wild-fish populations not on the decline. The mustardy vinaigrette and herbs offset the fishiness of the sardines. If you like sardines, you will love this, and if you only eat sardines for the health benefits, you’ll find that the fishiness is not as noticeable with the dressing!

2 tbsp lemon juice
1 tsp Dijon mustard
1 tbsp shallot, minced
1/2 tsp pepper
2 tbsp extra virgin olive oil
1/2 cup tomatoes, chopped
2 tsp capers, rinsed, drained, & chopped
2 tsp fresh oregano, finely chopped
6 cups arugala
1/2 cup fresh flat-leaf parsley
2 cups fennel bulb, finely chopped
4 cans sardines, packed in water
1 avocado, sliced

In a small bowl put the lemon juice, Dijon mustard, shallot, and pepper, whisking to combine. Slowly pour the olive oil in, whisking the whole time and continue whisking until smooth.  Add the tomatoes, capers, and oregano then stir to combine.
In a separate large bowl, combine the arugula, parsley, and fennel and toss with 1/2 of the dressing. Divide the greens evenly among 4 plates and top each with a portion of the sardines. Spoon another tablespoon of dressing on top of the sardines and divide the avocado among the plates.  You can store the remaining dressing in a jar in the refrigerator for up to 3 days.

Nutrition facts for 1/4 of the dish: 250 calories, 16g fat, 8g carbs, 19.5g protein

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