The best way to eat sardines for a healthy meal

Ingredients

• 1 cup Long Grain White Rice (uncooked, rinsed until water runs clear)
• 1 tablespoon Unsalted Butter (cut into small pieces)
• 0.5 teaspoon Salt (to taste)
• 1 can (3.75 oz) Canned Sardines (wild‑caught, packed in olive oil or water, drained)
• 1 tablespoon Fresh Lemon Juice (freshly squeezed)
• 1 tablespoon Fresh Parsley (chopped)
• 0.25 teaspoon Red Chili Flakes (adjust to heat preference)

Instructions

1. Rinse Rice

   Place the rice in a fine mesh sieve and rinse under cold running water, stirring with your hand, until the water runs clear.

   Time: PT2M

2. Cook Rice

   Transfer the rinsed rice to a saucepan, add 1.5 cups water, 1 tablespoon butter, and ½ teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 12‑15 minutes until the water is absorbed and the rice is tender.

   Time: PT15M

3. Prepare Sardines

   Open the canned sardines, drain the oil or water, and set the fillets aside on a plate.

   Time: PT1M

4. Prep Toppings

   Finely chop the fresh parsley and squeeze the lemon juice.

   Time: PT2M

5. Assemble Sardine Rice Bowl

   Fluff the cooked rice with a fork, divide it between two serving bowls, top each with half of the sardine fillets, drizzle with lemon juice, and sprinkle with chopped parsley and chili flakes.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

20g

Carbohydrates

45g

Fat

10g

Fiber

1g