Pescatarian spring asparagus with lemon sardines

Pescatarian spring asparagus with lemon sardines: green asparagus, sardines in olive oil, garlic and lemon in a quick, fresh pan dish.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 12 min
• Total time: 22 min
• Calories: 320 kcal per serving
• Protein: 26 g
• Fat: 22 g
• Carbs: 6 g

Ingredients

• 1 tin of sardines in olive oil
• 500 g green asparagus
• 1 small garlic clove
• Juice and zest of ½ unwaxed lemon
• Black pepper

Method

You’ll need: frying pan · chopping board · knife · grater

1. Wash the green asparagus, cut off the woody ends and halve the spears, depending on how thick they are.
2. Heat a little olive oil from the sardine tin in a large frying pan and fry the green asparagus over a medium heat until lightly browned but still tender-crisp.
3. Finely chop the garlic and add it to the pan with the lemon zest. Toss briefly so both become fragrant but don't darken.
4. Carefully lay the sardines on the asparagus and warm them gently so they keep their shape.
5. Season with lemon juice and black pepper and take the pan off the heat.
6. Serve straight from the pan while the asparagus is warm and the lemon still tastes fresh.

Good to know

I especially love a meal like this on long spring days. Warm, fresh and without much effort. The pan does almost everything by itself.

Swaps

Sardines in olive oil → wild salmon or mackerel in olive oil (milder flavour, still contain omega-3 fatty acids and protein) Green asparagus → Tenderstem broccoli or green beans (similarly crunchy, with fibre and vitamins) Garlic → shallot or wild garlic (still adds aromatic plant compounds) Lemon juice and zest → lime juice and some fresh parsley (fresh acidity plus extra polyphenols and vitamin K)

Allergens

The recipe contains fish as an allergen; sardines are usually easy for children to eat because of their soft bones, and during pregnancy sardines are considered a common choice of fish because of their usually low mercury content, as long as they agree with you.

Frequently asked questions

Are the bones in sardines edible?

Yes, the soft bones in tinned sardines are generally fine to eat. They also contain calcium.

What does green asparagus contain nutritionally?

Green asparagus contains folate, vitamin K, potassium and fibre. It also has smaller amounts of vitamin C and various plant compounds.

Is lemon zest interesting nutritionally?

Mainly for flavour, because the peel holds lots of essential oils. A little zest is enough to make the whole pan taste fresh.

Does garlic always suit a sensitive stomach?

Not necessarily. Garlic contains fructans, which can cause symptoms if you have a sensitive gut or IBS.

What do sardines contain nutritionally?

They provide omega-3 fatty acids, vitamin D, vitamin B12, selenium and, if you eat the bones, calcium. At the same time, they're usually one of the smaller fish species with a fairly low mercury load.

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