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%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: fish, wheat
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
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
6
piece
Lentils
10
tablespoon
Tabbouleh
2
bowl
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.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.