Recipe description
June 10, 2026
Sardine Brown Rice Bowl
Digestive-friendly sardine and brown rice bowl for balanced meals.
Protein Rich
Omega-3 Rich
88%
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
- Rich in fiber from brown rice and vegetables.
- Includes omega-3 fatty acids from sardines and olive oil.
- Balanced with protein, fiber, and slow-release carbohydrates for satiety.
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
1
piece
Rice, brown
1
cup
Oil, olive
2
tablespoon
Lemon juice
1
teaspoon
Salt
1
teaspoon
Pepper
0.5
teaspoon
Chopped parsley
2
tablespoon
Instructions
1
Cook the brown rice according to package instructions.
2
In a pan, heat olive oil over medium heat.
3
Add sardines and cook for about 3-4 minutes until warmed through.
4
Season with lemon juice, salt, and pepper to taste.
5
Compose your rice bowl by placing the cooked brown rice at the base and topping it with the sardine mixture and chopped parsley.
More Recipes For Your Gut
Nutrition
440 kcal
Calories
28 g
Protein
56 g
Carbohydrates
7 g
Fiber
5 g
Sugar
16 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
What are the main nutritional benefits of this sardine brown rice bowl?
It combines protein-rich sardines with fiber from brown rice and healthy fats, making a balanced, satiating meal.
Can I customize it with different toppings or sides?
Yes. Add vegetables, herbs, citrus, or a simple sauce to suit your taste.
How should I store leftovers and how long will they keep?
Refrigerate promptly in an airtight container; consume within 2–3 days.
Can I swap brown rice for another grain?
Yes, quinoa, bulgur, or white rice can work, but cooking times may vary.
Are canned sardines in oil or water, and does that affect nutrition?
Both are common; draining helps reduce extra fat if desired. Oil adds calories; water preserves most of the protein.
Is this dish suitable for people with allergies or dietary restrictions?
It’s gluten-free and dairy-free; verify your condiments or toppings; if you have a fish allergy, omit sardines.
How long does it take to prepare from start to finish?
About 25–35 minutes, depending on rice cooking time and any toppings.
Is it safe during pregnancy or for young children?
Sardines are generally low in mercury and can be part of a balanced diet; follow local guidelines on fish portions for pregnancy and children.
How can I make this dish more budget-friendly?
Use store-brand rice, sardines in water, and seasonal toppings; cook rice in bulk and portion.
What are good seasoning ideas to enhance flavor?
Lemon juice, olive oil, pepper, herbs like parsley or dill, garlic, chili flakes.
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.