Pan-Seared Sardine and White Bean Salad Bowl
Warm pan-seared sardines served over creamy white beans, crisp cucumber, and rich avocado, tossed in a tangy Dijon lemon dressing. A quick, savory pescatarian lunch delivering 34 grams of protein in under 15 minutes.
Prep
7 min
Cook
5 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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
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
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
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
7 min
Cook
5 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl
Time saver
Store any leftover white bean salad separately in an airtight container in the refrigerator for up to 2 days; assemble with fresh avocado and freshly seared sardines before serving.
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: Heat extra virgin olive oil in a…
- 01
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a non-stick skillet over medium-high heat (350°F / 175°C).
Tap card to mark done - 02
Gently place canned sardines into the hot…
Gently place canned sardines into the hot skillet and sear for 2 to 3 minutes per side until heated through and lightly crisp on the edges.
Look for: heated through and lightly crisp on the edges
Tap card to mark done - 03
Whisk together Dijon mustard
In a medium mixing bowl, whisk together Dijon mustard, fresh lemon juice, and a pinch of black pepper until emulsified.
Look for: emulsified
Tap card to mark done - 04
Add drained white beans and sliced cucumber…
Add drained white beans and sliced cucumber to the bowl with the Dijon dressing; gently toss to combine.
Tap card to mark done - 05
Transfer the seasoned white bean and cucumber…
Transfer the seasoned white bean and cucumber mixture to a serving bowl.
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Top with diced avocado and the warm…
Top with diced avocado and the warm seared sardines.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve immediately and enjoy freshly made
Serve immediately and enjoy freshly made.
Ready when: everything is assembled and ready to enjoy
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