Mediterranean Sardine and Quinoa Bowls with Fresh Lemon-Herb Vinaigrette
A vibrant, protein-packed Mediterranean bowl featuring tender sardines nestled on fluffy quinoa with crisp spring vegetables, all drizzled with a bright lemon-herb vinaigrette. This wholesome dish celebrates the best of spring produce while delivering heart-healthy omega-3s in every delicious bite.
Ingredients
- 200g quinoa, rinsed
- 500ml vegetable stock
- 2 cans (120g each) sardines in olive oil, drained
- 200g cherry tomatoes, halved
- 1 large cucumber, diced
- 100g radishes, thinly sliced
- 60g baby spinach leaves
- 50g Kalamata olives, pitted and halved
- 1 small red onion, thinly sliced
- 2 tablespoons capers, drained
- 80ml extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh dill, finely chopped
- 1 teaspoon dried oregano
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
Instructions
Add quinoa and vegetable stock to a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy.
While quinoa cooks, prepare the lemon-herb vinaigrette by whisking together olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, parsley, dill, and oregano in a small bowl. Season with salt and pepper.
Remove quinoa from heat and let stand covered for 5 minutes, then fluff with a fork and allow to cool slightly.
Place the drained sardines on a baking sheet lined with parchment paper. Bake at 180°C for 8-10 minutes until heated through and internal temperature reaches 63°C.
In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, radishes, baby spinach, olives, red onion, and capers. Toss gently to combine.
Divide the quinoa salad mixture among four serving bowls. Top each bowl with warm sardines.
Drizzle each bowl generously with the lemon-herb vinaigrette and serve immediately.
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