RecipesEdit

Sardine & Bulgur Salad

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.

1 serving
25 min(10 prep + 15 cook)
480g total

Nutrition per serving

637

kcal

Calories

46.3

g

Protein

46.6

g

Carbs

31.8

g

Fat

Ingredients (6)

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 recipe637 kcal · 46.3g P · 46.6g C · 31.8g F

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.