Sardine Arepa Sandwich — Gluten-Free and Protein-Dense
Category: Lunchbox Ideas | Ready in 8 minutes | Serves 1 adult or 2 kids | Naturally gluten-free
What You Need
- 2 Zavor & Co gluten-free arepas
- 1 can (4 oz) sardines in olive oil, drained
- 1 tbsp lemon juice
- 2 tbsp chopped parsley
- 1 tsp Dijon mustard
- Black pepper
How to Make It
- Mash the sardines with the lemon juice, parsley, Dijon and black pepper into a coarse spread.
- Warm the arepas in the toaster on high, 2-3 cycles.
- Spread the sardine mash thickly on one arepa.
- Close with the second arepa and press gently.
- Wrap in paper; it's cohesive and holds up at room temperature.
About This Recipe
Tinned sardines mashed onto bread are a Portuguese and Mediterranean staple — cheap, sustainable and packed with protein and omega-3s. Lemon and parsley are all it needs to taste bright instead of fishy.
Keep Your Freezer Stocked for Busy Days
These recipes work because the hard part is already done. Zavor & Co delivers gluten-free arepas straight to your door — heat them from frozen in minutes and dinner is halfway there.
