Recipe description
July 31, 2026
Longevity Sardine Olive Tomato Mezze Plate
A colorful sardine-olive-tomato mezze for gut-friendly flavor and balance.
Pescatarian
Easy Recipe
82%
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.
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Overall
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We found the following allergens in the recipe ingredients: fish
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Takes about 2 minutes.
Why this recipe fits you
- Contains omega-3–rich sardines and olive oil for gut-friendly fats.
- Includes colorful tomatoes and olives for polyphenols and dietary diversity.
- Balanced plate with protein, healthy fats, and fiber-rich produce in a quick, no-cook format.
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
2
piece
Olive
1
cup
Tomato
2
piece
Oil, olive
1
tablespoon
Herbs
1
tablespoon
Instructions
1
Arrange sardines on a serving plate.
2
Scatter olives and halved tomatoes around the sardines.
3
Drizzle olive oil lightly over the entire plate.
4
Sprinkle fresh herbs for garnish and flavor.
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Nutrition
220 kcal
Calories
7 g
Protein
6 g
Carbohydrates
2 g
Fiber
3 g
Sugar
20 g
Fat
3 g
Saturated fat
0.6 g
Salt
FAQ
What makes this plate gut-friendly and longevity-focused?
It combines protein (sardines), fiber and polyphenols from olives and tomatoes, and healthy fats from olive oil—easy to digest and balanced.
Can I use canned sardines or fresh sardines?
Both work; drain canned sardines and pat dry; for fresh, cook briefly and arrange on the plate.
How many servings does this plate yield?
Two servings; suitable as a light lunch, snack, or starter.
Are there any allergens I should watch for?
Contains fish (sardines); not suitable for a fish allergy.
How should I store leftovers?
Refrigerate promptly and use within 1 day for best quality.
Can I customize this plate?
Yes; add cucumber, lemon zest, or capers; swap tomatoes for cherry tomatoes; add extra herbs.
Is this plate gluten-free?
Yes, all ingredients are naturally gluten-free; just watch for cross-contamination.
What can I do to make it more filling?
Serve with slices of whole-grain bread or a simple side salad.
Is there a vegan alternative?
If you avoid fish, use marinated artichokes, chickpeas, and olives with tomatoes.
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