Recipe description
June 10, 2026
Grilled Sardines with Lentil Tabbouleh
Grilled sardines with lentil tabbouleh support digestion and fiber diversity.
Omega-3 Rich
High Fiber
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- High in fiber from lentils and vegetables.
- Includes omega-3 rich sardines and olive oil for healthy fats.
- Diverse flavors with lemon and herbs support gut-friendly eating.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sardine
4
piece
Lentils
1
cup
Lemon
1
piece
Oil, olive
2
tablespoon
Parsley
1
tablespoon
Tomato
1
piece
Cucumber
1
piece
Instructions
1
Rinse the lentils under cold water and cook them according to package instructions until tender.
2
Once the lentils are cooked, drain any excess liquid and let them cool.
3
In a bowl, mix the cooled lentils with diced tomato, cucumber, parsley, olive oil, and the juice of the lemon.
4
Preheat the grill to medium heat. Brush the sardines with olive oil and season with salt and pepper.
5
Grill the sardines for about 3-4 minutes on each side or until they are cooked through and have nice grill marks.
6
Serve the grilled sardines alongside the lentil tabbouleh.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
38 g
Protein
28 g
Carbohydrates
14 g
Fiber
5 g
Sugar
32 g
Fat
4 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish gluten-free?
As written, yes — it’s built from lentils, sardines, olive oil, lemon, and herbs, none of which contain gluten. If you add other grains or sauces, check they’re gluten-free.
Are sardines a good source of omega-3s?
Yes. Sardines provide healthy omega-3 fats and high-quality protein.
Can I make this dish vegetarian or vegan?
Yes. Replace sardines with chickpeas or roasted vegetables; you’ll keep fiber and protein from lentils, but you’ll miss fish-based omega-3.
How long will leftovers keep?
Store in the fridge for 1–2 days; reheat gently or eat cold. Do not leave leftovers at room temperature for long.
Can I swap lentils for another grain or legume?
You can use quinoa or bulgur (gluten-containing) or other legumes; this changes texture and cooking time.
How long and how should I grill the sardines?
Grill over medium heat for about 2–3 minutes per side, depending on size; brush lightly with oil to prevent sticking.
What does 'digestion-friendly' mean in this recipe?
It means simple, easy-to-digest ingredients with a balanced fiber and fat profile; if you’re sensitive, avoid heavy spices or highly acidic components.
Is this suitable for a weight-management plan?
Yes. It’s protein- and fiber-rich and relatively light; adjust portions to fit your daily calories.
What should I serve with it, and how should I store it?
Serve with lemon wedges and fresh herbs; store leftovers in an airtight container in the fridge and add a squeeze of lemon before serving.
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