Crispy Sardine and Green Lentil Skillet with Warm Kale and Avocado
A warm, savory pan-sear of sardines and earthy green lentils tossed with tender baby kale and pan-seared mushrooms, finished with creamy avocado. This rustic dinner is naturally gluten-free and crafted without nightshades for a satisfying, nutrient-dense finish.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Victoria + Lila
Victoria 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 HealthComfortably 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 7 steps complete
Next: Thoroughly rinse the green lentils under cold…
- 01
Thoroughly rinse the green lentils under cold…
Thoroughly rinse the green lentils under cold running water in a fine-mesh strainer.
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Combine the rinsed lentils with 1
In a small saucepan, combine the rinsed lentils with 1.5 cups (350ml) of water. Bring to a boil over high heat, then immediately reduce the heat to medium-low, cover, and let simmer for about 20 minutes until the lentils are tender but still hold their shape. Drain any excess liquid and set aside.
Look for: the lentils are tender but still hold their shape
Tap card to mark done - 03
Heat 1 tbsp of olive oil in…
Heat 1 tbsp of olive oil in a medium skillet over medium heat. Add the sliced mushrooms and saute for 5 to 6 minutes, stirring occasionally, until they release their liquid and turn golden brown.
Look for: they release their liquid and turn golden brown
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Stir in the cooked lentils and baby…
Stir in the cooked lentils and baby kale. Sauté for 2 to 3 minutes, just until the kale collapses and turns bright green.
Look for: the kale collapses and turns bright green
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Gently place the sardine fillets into the…
Gently place the sardine fillets into the skillet, nesting them among the lentils and vegetables. Cook for 2 minutes to heat them through, taking care not to break the fillets.
Allow: 2 minutes
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Remove the skillet from the heat
Remove the skillet from the heat. Carefully transfer the mixture to a shallow serving bowl.
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Top with the sliced avocado
Top with the sliced avocado, sprinkle with sesame seeds, and drizzle with the fresh lemon juice before serving.
Ready when: everything is assembled and ready to enjoy
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