Sardine & Salsa Verde Lettuce Cups with Lemony Smashed Peas
Fresh, punchy and surprisingly satisfying, these crisp lettuce cups combine creamy smashed peas, sardines and a vibrant herb salsa verde. They make a quick spring lunch that’s naturally gluten- and dairy-free and provides protein, omega-3 fats, vitamin B12 and vitamin D.
Serves 2 | Prep: 15 minutes | Cook: 5 minutes
Ingredients
Lemony smashed peas
1½ cups frozen peas
1 tbsp extra virgin olive oil
Juice and finely grated zest of ½ lemon
Sea salt and freshly ground black pepper
Salsa verde
½ cup flat-leaf parsley, finely chopped
2 tbsp fresh mint or basil, finely chopped
1 tbsp capers, roughly chopped
1 small garlic clove, finely grated
1 tbsp lemon juice
3 tbsp extra virgin olive oil
Freshly ground black pepper
To assemble
2 tins sardines in olive oil, drained
6–8 crisp cos lettuce leaves
¼ small red onion, very finely sliced
1 tbsp capers
Lemon zest and fresh herbs, to finish
Lemon wedges, to serve
Method
Make the smashed peas. Cook the peas in boiling water for 2–3 minutes until just tender. Drain well. Add the olive oil, lemon juice and zest, season, then roughly mash with a fork. Leave some peas whole for texture.
Make the salsa verde. Combine the parsley, mint or basil, capers, garlic, lemon juice and olive oil. Season with black pepper and a little sea salt if needed.
Assemble. Arrange the cos leaves on a serving plate. Spoon the smashed peas into each leaf and top with pieces of sardine and finely sliced red onion.
Spoon over the salsa verde, scatter with capers, herbs and a little extra lemon zest. Serve immediately with lemon wedges.
Not a sardine person?
Swap the sardines for jammy soft-boiled eggs. Cook the eggs for approximately 6½–7 minutes, cool under cold running water, peel and halve before adding to the lettuce cups.
Gluten & dairy free · Rich in omega-3s · Fresh spring lunch · Easy vegetarian swap
Lina's tip: Choose sardines packed in extra virgin olive oil where possible. They're an easy pantry staple to keep on hand for quick lunches.