Mediterranean Rice with Summer Veggies & Lemon-Herb Sardines

A radiant, sun-kissed dish made for slow evenings and quick hunger. Zesty lemon rice meets garden vegetables, warmly tossed in garlic, oregano, and olive oil. Sardines bring pantry ease; fresh cod, an elegant lift. It’s color, nourishment, and comfort in every bite.

It’s also wonderfully easy and quick; a grounded, earthy summer dinner for the whole family, made in just 30 minutes, with most of it being passive time or the occasional stir. Quite doable with a child on your hip and a couple more attached to your legs. While it doesn’t quite cook itself, it comes pretty close.

Servings: 4

Prep: 10 min | Cook: 15–20 min | Total: ~30

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INGREDIENTS

Grains & Pantry
1 ½ cups basmati or jasmine rice (soaked and drained)
1–2 tins sardines in olive oil or brine (drained) (or see fresh option below)
Olive oil, for cooking
Salt and black pepper
2 tsp dried oregano
Optional: chili flakes or smoked paprika

Fresh Produce
2 zucchini, halved lengthwise and sliced
1 or 2 bunch asparagus, trimmed and cut into thirds
1 yellow bell pepper, diced
1 ½ cups cherry tomatoes (mixed red and orange, halved)
4 garlic cloves
Zest of 1 lemon
Juice of ½ lemon (plus extra to finish)
Fresh herbs: parsley, basil, or mint (chopped)

Optional Fresh Fish Alternative
300–400g fresh cod fillet, cut into thick pieces
Additional olive oil and lemon juice for searing

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INSTRUCTIONS

Roast the Tomatoes & Pepper

1. Preheat oven to 200°C (fan) / 220°C (conventional).

2. Toss halved cherry tomatoes and diced yellow pepper with 1 tbsp olive oil, 1 crushed garlic clove, 1 tsp oregano, sea salt, and cracked black pepper.

3. Spread on a baking tray and roast for 15 to 20 minutes, until softened and lightly caramelized.

Cook the Rice

1. In a medium saucepan, heat 1 tbsp olive oil over medium heat. Add crushed garlic and sizzle for 30 seconds.

2. Add the drained rice and toast for 1–2 minutes.

3. Pour in 3 cups water, add salt, cracked pepper, and the zest of 1 lemon.

4. Bring to a boil, cover, and simmer on low for 10–12 minutes until the water is absorbed.

5. Turn off the heat and let steam for 5 minutes before fluffing.

Sauté the Zucchini & Asparagus

1. Heat 1 tbsp olive oil in a large pan over medium-high heat.

2. Add the crushed garlic and let it sizzle for 30 seconds to release flavor.

3. Add the sliced zucchini and toast to golden for 2-3 minutes, then add 2 tbsp of water and let them soften.

4. Once all the water has been absorbed, add the asparagus, along with 1 tsp oregano, sea salt, and black pepper.

5. Sauté for 5–7 minutes, stirring occasionally, until just tender and golden at the edges.

Prepare the Protein

Option A – Pantry Sardines

1. In a small pan, warm 1 tbsp olive oil (or oil from the tin if high quality) with 1 finely chopped garlic clove.

2. Add sardines and heat gently for 2–3 minutes.

3. Finish with lemon zest, lemon juice, and chopped herbs. Let them lightly crisp or stay soft, to taste.

Option B – Fresh Cod

1. Pat dry cod (cut into chunks) and season with salt, pepper, and lemon zest.

2. Heat olive oil in a non-stick pan over medium-high.

3. Sear cod for 3–4 minutes per side until golden and just cooked through.

4. Finish with lemon juice and herbs.

Assemble the Bowl

1. Fluff the lemon rice and gently fold in the sautéed asparagus and zucchini.

2. Spoon over the roasted cherry tomatoes and yellow pepper.

3. Top with sardines or seared cod.

4. Garnish with herbs, a final drizzle of olive oil, and a squeeze of lemon.

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Serving Suggestions

- Serve warm as a nourishing summer dinner or vibrant lunch.
- Pair with a spoon of yogurt, crisp salad, or warm flatbread.
- Leftovers are even better the next day — gently warmed or eaten cold.

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Notes

- The contrast of oven-roasted sweetness and pan-sautéed crispness adds depth and texture to this dish.
- Sardines offer a fast, satisfying finish — but fresh cod brings elegance if available.
- Don’t skip the lemon and herbs — they tie everything together in perfect Mediterranean harmony.

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