🥗 Mediterranean Sardine & Avocado Bowl
A simple, no-cook Mediterranean bowl rich in omega-3s and healthy fats — ready in under 10 minutes.
⏱️
8 min
Prep
🔥
No cook
Cook
⌚
8 min
Total
👤
1
Serves
Omega-3 RichMediterranean-Style5-Ingredient Meals for Busy DaysGluten-FreeDairy-Free
Ingredients
- ·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
Place cooked quinoa into a bowl.
- 2
Add sardines, avocado slices and greens.
- 3
Drizzle with olive oil and lemon juice.
- 4
Season lightly with sea salt if desired.
💡 Tip: Substitute sardines with tinned tuna or salmon for a similar protein and omega-3 boost.
🌿 Why This Recipe Supports Gut Health
Sardines are rich in omega-3 fatty acids that support the gut lining, while quinoa provides plant protein and gentle fibre.
Nutrition Per Serving
520kcal
Calories
28g
Protein
42g
Carbs
28g
Fat
9g
Fibre
Nutrition information is estimated and may vary depending on ingredient brands and portion sizes.
These recipes are not intended as medical advice. Everyone with IBD responds differently to foods — always adapt based on your personal tolerances and consult your healthcare professional if you have dietary concerns.