The Millennial Dad Survival Guide

Dad-Friendly Duo: Salmon or Canned Sardines

Two health-forward fish options. One bold, addictive sauce. All fast, flavorful, and designed for the modern dad’s kitchen.

🛒 Ingredients (Serves 2–3)

👥 Choose Your Fish

Flexible, nutritious, and easy to source:

Fish Type	Prep Notes
Frozen salmon fillets (skin-on)	Brush lightly with oil—no seasoning needed, letting the sauce shine
Canned sardines (in olive oil or water)	Already oiled—simply drain and place directly in the air fryer

• Air-Fry Instructions
  • Salmon: 375°F for 8–10 minutes
  • Sardines: 375°F for 6–7 minutes (use parchment for easier cleanup)

🍋 Lemongrass Garlic Sauce

The real flavor bomb—bright, savory, and customizable

👨‍🍳 Sauce Method: Aromatic Magic

Use a stainless steel skillet for best results:

• Add olive oil and bring to medium heat
• Sauté lemongrass, garlic, and shallot until fragrant and lightly golden
• Lower heat and stir in:
  • Fish sauce
  • Lime juice
  • Water
  • Sugar
• Simmer 2–3 minutes until everything’s blended but still light

😅 Real Talk

Between the garlicky blast, funky fish sauce, and fragrant lemongrass, your breath will be… let’s say “bold.” This is a weekend warrior meal, not one for Monday morning before you break down the quarterly numbers with Brenda from accounting. Unless, of course, you’re actively trying to clear the meeting room.

🍽 Serve & Pair

• Spoon the sauce over fish or serve on the side
• Garnish with mint or cilantro for brightness
• Pair with leafy greens, rice paper rolls, or whatever veggie base is hanging out in the fridge

💪 Why It Wins

• Salmon: high in omega-3 fatty acids, vitamin D, and high-quality protein—supports brain, heart, and joint health
• Canned Sardines: rich in calcium, vitamin B12, selenium, and omega-3s—promotes bone density, cardiovascular health, and anti-inflammatory benefits
• Air fryer + aromatic sauce = high-flavor, low-effort meal that respects your time and your body
• Minimal prep, maximum nutrition—especially when paired with fresh herbs and greens

🩺 Doctor’s Note

Both salmon and sardines offer exceptional nutritional profiles—rich in heart-healthy fats, anti-inflammatory compounds, and essential nutrients like B12 and selenium. Sardines also bring a rare dietary source of calcium for those cutting back on dairy. This simple air-fried approach preserves their benefits without unnecessary oils or additives. Combine that with fresh aromatics, and you’ve got a dish that’s as good for your body as it is for your palate.