Lunch
Mediterranean Sardine & Avocado Bowl
5-Ingredient Meals for Busy Days
Dairy-Free
Gluten-Free
Mediterranean-Style
Omega-3 Rich
⏱ 8 min total
🍴 Serves 1
A simple, no-cook Mediterranean bowl rich in omega-3s and healthy fats, ready in under 10 minutes.
Sardines are rich in omega-3 fatty acids that support the gut lining, while quinoa provides plant protein and gentle fibre.
Ingredients
Servings
Quantities update as you change servings — treat scaled amounts as a guide, not an exact measure.
- 1 cup cooked quinoa
- 1 tin sardines in olive oil
- ½ avocado, sliced
- Handful of rocket or spinach
- Juice of ½ lemon
- Drizzle of olive oil
- Sea salt to taste
Method
- 1 Spoon the cooked quinoa into a bowl as the base.
- 2 Drain the sardines if needed, then arrange them over the quinoa along with the sliced avocado.
- 3 Add a handful of rocket or spinach to the bowl, tucking it around the other ingredients rather than piling it on top, so every bite gets some.
- 4 Drizzle with olive oil and a squeeze of lemon juice, season lightly with sea salt, and serve immediately while the quinoa is still warm.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or healthcare team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.