Sardines with Edamame and Rocket Salad
This Sardines with Edamame and Rocket Salad is a quick, protein-packed meal that’s full of flavour and nutrients. Perfect for a healthy brunch, post-workout lunch or light dinner, as it combines omega-3-rich sardines with fibre-packed edamame beans and peppery rocket leaves for a fresh and energizing dish. I served it on a high-protein cottage cheese flatbread, but you could use toasted sourdough, rye bread or bagels too. For a more substantial meal, top it with a boiled or blanched egg for an extra boost of protein and richness.
💪 Nutrition Highlights
- High in protein from sardines, edamame, and cottage cheese flatbread
- Rich in omega-3 fatty acids to support heart and brain health
- Good source of calcium, iron, and magnesium for strong bones and energy
- Quick and easy — ready in under 10 minutes
Ingredients
Method
- In a small bowl, mix together the soy sauce, rice vinegar, mirin, and sesame oil.
- Drain the sardines and gently place them in the marinade. Let them sit while you prepare the rest of the ingredients to absorb the flavours.
- Bring a small pot of water to a boil. Blanch the edamame beans for 3 minutes, then drain and rinse under cold water to cool. Transfer to a bowl and add the sliced spring onions.
- Toast the flatbreads, sourdough rolls or bagels until golden and warm. Place them on two serving plates.
- Add the rocket leaves to the bowl with the edamame and spring onions. Pour over the remaining marinade from the sardines and toss gently to combine.
- Arrange the marinated sardines on top of the toasted bread. Spoon the edamame and rocket salad over or alongside.
- Sprinkle with toasted sesame seeds and serve immediately.