This comforting grain bowl from @Mallory.RDN is an easy way to pack a satisfying desk lunch or meal prep all the components for a simple weeknight dinner. This is also a great way to step into sardine territory if this sustainable yet delicious and nutritious fish is unfamiliar to you!
Sardine Grain Bowls with Roasted Fennel and Carrots
| 1 large (or 2 small) fennel bulb, halved lengthwise, core removed, and sliced into 1/2-inch-thick wedges | |
| 1 pound small carrots, halved lengthwise (quarter if larger) | |
| Extra-virgin olive oil | |
| Kosher salt & freshly ground black pepper | |
| 2 tablespoons freshly squeezed lemon juice | |
| 1 teaspoon honey | |
| 1/2 teaspoon Dijon mustard | |
| 2-3.75oz cans of sardines, packed in extra virgin olive oil | |
| 2 cups cooked barley (or your favorite grain), for serving | |
| 2 tablespoons toasted pine nuts | |
| 2 tablespoons fresh parsley, roughly chopped |
Recipe developed by @Malllory.RDN
| 1. | Preheat oven to 425°F. In a medium bowl, toss fennel wedges and carrots with 2 tablespoons olive oil and 1 teaspoon kosher salt. Spread vegetables out on a parchment-lined baking sheet. Arrange in a single layer and roast in oven for 25-30 min or until carrots and fennel are completely tender and golden. |
| 2. | In a small bowl, mix 3 tablespoons olive oil (sometimes I use the olive oil from my canned sardines!), the lemon juice, honey, and dijon mustard. Add a pinch of salt and a couple grinds of black pepper. Taste dressing and adjust seasoning as desired. |
| 3. | To assemble, spoon barley in the base of each bowl. Top with the roasted vegetables, and (drained) sardines. Drizzle over a few teaspoons of the lemony dressing. Top with a sprinkle of toasted pine nuts and some fresh parsley. |
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