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Description
Underrated nutrient-dense meal. Sardines deliver omega-3, calcium, vitamin D, and B12 in one small fish. Bulgur is medium GI with 5g fiber per serving. Fresh parsley provides more vitamin C per gram than oranges — squeeze lemon to activate iron absorption from the sardines.
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Prep Time (min)
Cook Time (min)
Instructions
1. Cook bulgur: cover with boiling water 1:1.5 ratio, let soak 15 min covered. Fluff with fork. 2. Drain sardines and flake into large chunks. Keep bones — they are soft and high in calcium. 3. Dice tomatoes. Chop parsley finely. 4. Mix cooled bulgur with tomatoes, parsley, lemon juice, and olive oil. 5. Add sardines on top. Toss gently to keep chunks intact. 6. Season with salt and black pepper.
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Ingredients
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Sardines (Cooked)
150 g
Bulgur (Cooked)
200 g
Tomatoes (Raw)
150 g
Parsley (Fresh)
30 g
Lemon Juice (Raw)
25 g
Olive Oil
15 g
Total Nutrition
Calories
637
Protein
46.3g
Carbs
46.6g
Fat
31.8g
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