Recipe description
July 24, 2026
Roasted pepper and sardine bites
Savory bites with peppers and sardines that support gentle digestion.
Easy Recipe
30 Minute Meal
90%
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, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from peppers and herbs.
- Includes omega-3 rich sardines and olive oil for healthy fats.
- Simple, fiber-friendly and gut-supportive snack with polyphenols.
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
Capsicum, red
2
piece
Sardine
4
piece
Oil, olive
1
tablespoon
Black pepper
0.25
teaspoon
Salt
0.25
teaspoon
Basil
2
tablespoon
Lemon juice
1
teaspoon
Instructions
1
Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
2
Cut the red bell peppers into 1-inch squares or strips. Arrange on the baking sheet.
3
Drain sardines if packed in oil or water. Pat dry with paper towels.
4
Place sardines among the pepper pieces on the baking sheet.
5
Drizzle olive oil over peppers and sardines. Season with salt and black pepper.
6
Roast in preheated oven for 12-15 minutes, until peppers are tender and slightly charred at edges.
7
Remove from oven. Drizzle with lemon juice and sprinkle fresh basil leaves over the top.
8
Serve warm as a light appetizer or snack.
Nutrition
230 kcal
Calories
13 g
Protein
10 g
Carbohydrates
4 g
Fiber
4 g
Sugar
15 g
Fat
2 g
Saturated fat
0.7 g
Salt
FAQ
Can I use different peppers or vegetables?
Yes—try yellow or orange peppers, or even zucchini strips. Adjust roasting time if needed.
Is there a vegetarian option?
The recipe uses sardines. For a vegetarian version, replace sardines with chickpeas or marinated artichokes.
What allergens are present?
Contains fish (sardines). If you’re allergic, skip or substitute with plant-based protein.
How many servings does this make?
2 servings.
How should I store leftovers?
Refrigerate in an airtight container and use within 1–2 days.
Can I prepare this ahead of time?
Pepper pieces can be prepared ahead; assemble and finish with lemon juice and basil just before serving. If roasting ahead, rewarm gently.
Are there substitutions for olive oil or lemon juice?
You can use another light oil and a splash of vinegar if you don’t want lemon; lemon adds brightness.
Is this dish gluten-free and dairy-free?
Yes, it’s naturally gluten-free and dairy-free.
How can I adapt this for more servings?
Multiply the ingredients and roast in batches if needed; cooking time may vary slightly.
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