Sardine Lemon Parsley Smash Tub
Canned sardines smashed with Greek yogurt, lemon zest, and fresh parsley served on wholemeal sourdough, a fridge-ready bright Mediterranean pescatarian protein snack you scoop and serve all week.
Categories
Nutrition per Serving
Ingredients
For 2 servings
Instructions
Prep
Drain and flake 100g canned sardines. Finely chop 3 tbsp parsley, 1.5 tbsp dill, 1.5 tbsp capers, 1.5 tbsp red onion, and 1 tbsp celery. Zest 1 lemon and juice it (2 tbsp). Measure 60g Greek yogurt, 1 tbsp olive oil, 1 tbsp Dijon mustard, salt, pepper, and chilli flakes.
Build
In a small bowl, whisk Greek yogurt, olive oil, lemon juice, lemon zest, Dijon mustard, salt, pepper, and chilli flakes until smooth and bright. No heat required; mixture should be fully emulsified and pale yellow.
Finish
Add flaked sardines, capers, parsley, dill, red onion, and celery to the dressing. Smash together with a fork, breaking sardines into smaller flakes, until evenly combined but still chunky. Taste and adjust lemon or Dijon as needed.
Plate
Transfer smash to an airtight container and refrigerate up to 3 days. To serve, toast 1 slice wholemeal sourdough, scoop 60g smash onto bread, and serve with cherry tomatoes, cucumber sticks, or sliced bell pepper for crunch.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.