Recipe description
September 20, 2026
Longevity Sardine Olive Tomato Plate
A colorful sardine plate with tomatoes, olives, and gentle everyday gut support.
Omega-3 Rich
Mediterranean
Healthy Fats
78%
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, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Provides protein and omega-3-rich fats from sardines.
- Includes colorful tomatoes, olives, parsley, and lemon for plant variety and polyphenols.
- A simple no-cook plate with healthy fats and minimal refined carbohydrates.
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
Tomato
2
piece
Olive
60
gram
Oil, olive
1
tablespoon
Lemon juice
1
teaspoon
Parsley
1
tablespoon
Black pepper
1
teaspoon
Salt
1
teaspoon
Instructions
1
Slice the tomatoes into rounds and arrange them over the base of a serving plate.
2
Scatter the olives over and around the tomatoes.
3
Lay the sardines on top of the tomatoes and olives, gently breaking any larger pieces if needed.
4
Drizzle with olive oil and lemon juice.
5
Season with salt and black pepper, then sprinkle with chopped parsley.
6
Serve immediately as a light lunch, easy dinner, or side-style plate.
More Recipes For Your Gut
Nutrition
330 kcal
Calories
22 g
Protein
14 g
Carbohydrates
4 g
Fiber
7 g
Sugar
23 g
Fat
5 g
Saturated fat
5.2 g
Salt
FAQ
How many servings does this sardine tomato plate make?
The recipe makes 2 servings.
Do the sardines need to be cooked?
Use ready-to-eat sardines, such as canned sardines. If using fresh sardines, cook them thoroughly before assembling the plate.
Is this a no-cook recipe?
Yes, when using ready-to-eat sardines. The tomatoes, olives, and sardines are simply arranged and dressed.
Can I use sardines packed in oil?
Yes. Drain them first and reduce the added olive oil if desired.
Can I adjust the salt?
Yes. Olives and sardines can already be salty, so taste the plate before adding the full teaspoon of salt.
What can I serve with this plate?
Serve it with crusty bread, cooked grains, or a simple green salad for a more substantial meal.
Can I prepare this recipe in advance?
You can slice the tomatoes and prepare the dressing in advance, but assemble the plate shortly before serving for the best texture.
How should leftovers be stored?
Refrigerate leftovers in a covered container and use them within 1 day, following the storage guidance for the sardines.
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