Mediterranean Sardine and Roasted Pine Nut Salad
A quick and vibrant Mediterranean salad featuring savory sardines, crunchy pine nuts, and a bright lemon-herb dressing. It comes together effortlessly using budget-friendly pantry staples for a high-protein dinner.
Prep
10 min
Cook
3 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Claudia + Lila
Claudia created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthWell-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
3 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Heat a small dry skillet over medium…
- 01
Heat a small dry skillet over medium…
Heat a small dry skillet over medium heat, add 1 tbsp of pine nuts, and toast for 2 to 3 minutes until golden brown and fragrant, shaking the pan frequently to prevent burning.
Look for: golden brown and fragrant, shaking the pan frequently to prevent burning
Tap card to mark done - 02
Whisk together 1 tbsp of extra virgin…
In a small bowl or measuring cup, whisk together 1 tbsp of extra virgin olive oil, 1 tbsp of fresh lemon juice, 1 minced garlic clove, 0.25 tsp of dried oregano, salt, and pepper until emulsified.
Look for: emulsified
Tap card to mark done - 03
Combine 2 cups of mixed baby greens…
In a large serving bowl, combine 2 cups of mixed baby greens and 0.5 cups of rinsed chickpeas.
Tap card to mark done - 04
Pour the lemon-olive oil dressing over the…
Pour the lemon-olive oil dressing over the salad greens and chickpeas, tossing gently until evenly coated.
Look for: evenly coated
Tap card to mark done - 05
Transfer the dressed greens to a plate
Transfer the dressed greens to a plate, top with 100g of drained canned sardines, and sprinkle the toasted pine nuts over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately and store any unused canned…
Serve immediately and store any unused canned ingredients separately in an airtight container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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