Sardine Grain Bowls with Roasted Fennel and Carrots • Seafood Nutrition Partnership


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.

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!

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