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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
Print Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Resting Time 4 hours
Total Time 10 minutes
Servings: 2 people
Calories: 1234
Ingredients Method

Ingredients
  

  • 1 tin sardines in spring water
  • 1 small handful wild rocket leaves
  • 1 cup edamame beans
  • 3 spring onions finely sliced
  • 1 Tbsp Kikkoman soy sauce
  • 1 tsp rice vinegar
  • 1 tsp mirin
  • 1 tsp toasted sesame oil
  • 1 tsp toasted sesame seeds
  • 2 cottage cheese flatbreads sourdough rolls, or bagels

Method
 

  1. In a small bowl, mix together the soy sauce, rice vinegar, mirin, and sesame oil.
  2. 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.
  3. 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.
  4. Toast the flatbreads, sourdough rolls or bagels until golden and warm. Place them on two serving plates.
  5. 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.
  6. Arrange the marinated sardines on top of the toasted bread. Spoon the edamame and rocket salad over or alongside.
  7. Sprinkle with toasted sesame seeds and serve immediately.