Prep 25 minutes

Serves 6 / This heartier-than-appetizers antipasto (in Italian, “before the meal”), loaded with fiber and omega-3s, makes a delicious and effortless summertime dinner. It swaps commonly used tuna for sustainable, low-mercury sardines. Serve with pita bread or crostini.

1 medium fennel bulb (about 12 ounces)

2 tablespoons lemon juice

2 teaspoons Dijon mustard

1/8 teaspoon sea salt

1/8 teaspoon ground black pepper

2 tablespoons extra-virgin olive oil

1 (15-ounce) can kidney beans, rinsed and drained

12 kalamata olives, quartered

1/4 cup finely diced red onion

3 tablespoons chopped fresh parsley

4 ounces bottled roasted red peppers, drained and cut into ½-inch-thick strips

1 (3.75-ounce) can water- or oil-packed sardines, drained, skeletons removed

3 tablespoons (3/4 ounce) shaved or coarsely grated Parmesan cheese

1. Remove fronds and long stalks from the fennel; discard or reserve for another use. Using a mandolin or sharp knife, slice the fennel bulb crosswise into very thin slices.

2. Whisk together lemon juice, mustard, salt, pepper, and olive oil. Mix half the dressing with the fennel, and the other half with the beans. Add olives, onion, and parsley to beans; mix.

3. Arrange beans on a serving plate. Mound fennel in the center of the beans. Drape roasted peppers over one-third of the beans. Cover another third with sardines. Sprinkle cheese over all. Serve right away or chill for up to 2 hours before serving.

PER SERVING: 330 cal, 13g fat (8g mono, 3g poly, 3g sat), 38mg chol, 19g protein, 35g carb, 11g fiber, 624mg sodium