Recipe description
July 26, 2026
Sardines with tomato and parsley
Bold Sardines with Tomato and Parsley: A Gut-Friendly, Fiber-Smart Dish
Easy Recipe
Beginner Friendly
Budget Friendly
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in omega-3 fats and protein from sardines.
- Tomato and parsley add fiber and polyphenols for plant diversity.
- Ready in minutes with simple, gut-friendly ingredients.
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
Tomato
2
piece
Parsley
1
tablespoon
Instructions
1
Drain the sardines and place them on a serving plate.
2
Wash and dice the tomatoes into small pieces.
3
Chop the fresh parsley finely.
4
Scatter the diced tomatoes and chopped parsley over the sardines.
5
Serve immediately as a light, balanced meal.
More Recipes For Your Gut
Nutrition
85 kcal
Calories
8 g
Protein
4 g
Carbohydrates
2 g
Fiber
3 g
Sugar
6 g
Fat
1 g
Saturated fat
0.4 g
Salt
FAQ
Is this dish good for gut health?
Yes. It combines protein and healthy fats from sardines with fiber from tomatoes and parsley, supporting digestion and microbial diversity as part of a varied diet.
Are sardines safe to eat if I have a fish allergy?
If you have a fish allergy, avoid sardines and consult a clinician; this dish is not suitable.
Can I use canned sardines or fresh ones?
You can use either. If using canned sardines, drain them well before serving. Fresh sardines would require proper cleaning and cooking.
How many servings does this recipe make?
It serves 2.
Can I add other herbs or spices?
Yes. You can add lemon juice, garlic, black pepper, or capers in small amounts; adjust salt to taste.
What nutrients does this dish provide?
Sardines provide protein and omega-3 fats; tomatoes give vitamin C and lycopene; parsley adds fiber and minerals.
What should I serve it with?
It can be eaten on its own or with a side like whole-grain bread, a green salad, or boiled potatoes.
How long does it take to prepare?
About 10–15 minutes from start to plate.
How should I store leftovers?
Refrigerate promptly and use within 1–2 days; keep in an airtight container.
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