Grilled Fennel, Asian Pear and Sardine Salad

Grilled Fennel and Sardine Salad

How to re-create this recipe:


(Serves 1-2)

  • 1 Asian Pear
  • 1 Fennel Bulb
  • 1 package of Skinless and Boneless Sardines
  • 4 Mint Leaves
  • 1 Tsp of Roasted Pepitas (A.K.A. Pumpkin Seeds)
  • 1 Tsp of Sunflower Seeds
  • Micro Greens to garnish (optional)
  • 3/4 of a cup of good quality Olive Oil
  • Salt and Black Pepper to taste

Putting it together:

  1. Pre-heat a grill pan on high heat. Pour 3/4 of a cup of your Olive Oil in a shallow dish. Prepare your Fennel Bulb by discarding the outermost, fibrous leaves. Lay the Fennel Bulb on it’s side and slice it vertically into about 1/2 inch slices (you will typically yield 4-6 slices depending on the size of the bulb).  TRY TO KEEP THE SLICES IN TACT. 
  2. Coat each slice in the Olive Oil and sprinkle salt and black pepper on each side. Grill each slice for about 3 minutes on each side until you get nice dark grill marks and your slices appear slightly wilted. Set aside when they are done.
  3. Stack your mint leaves together and cut them into very thin slices.
  4. Peel your Asian Pear and prep it by slicing as many slices as you can get out of it.
  5. Drain your Sardines and measure out your Pepitas and Sunflower Seeds.
  6. You can pop the grilled fennel rings out and assemble your salad using the above picture for some inspiration.
  7. Garnish with Micro Greens.

Nourishment for your body: Sardines are high in protein and low in fat. They contain some of the highest levels of Omega-3 fatty acids. Sardines are known for having anti-inflammatory properties, will strengthen bone health, are high in an array of vitamins and minerals. Sardines are also low in mercury and pollutants. They are also a highly sustainable species. Getting into the habit of eating seeds and nuts such as Sunflower and Pumpkin seeds can improve your heart health, aid in weight loss, digestion, and promote bone health. Also providing you with essential vitamins and minerals.

Tips when cooking: It helps to use a a set of tongs while making the grilled Fennel. Keeping the Fennel slices in tact while grilling will save you time on cooking and space in your grill pan. There is no need to make a salad dressing for this salad because all ingredients have flavors that stand on their own. The smokiness of the Sardines seem to pair well with the grilled Fennel. This salad has a nice balance of smoky, salty and sweet flavors with some crunch from the seeds. Sardines can be found in almost any grocery store. They have a long shelf life and because they are such a great pantry item, they are a good source of protein to use to bulk up any ordinary salad. I prefer to buy Sardines that are canned in water, that way I can build the flavor of my salad up and the different flavors don’t overwhelm each other. You will find that there is a variety of canned flavors that they come in; Olive Oil, Hot sauce , Tomato Sauceand Mustard Sauce.





Leave a Reply