MEDITERRANEAN-INSPIRED MAIN DISH
Baked Sardine,
Carrot & Zucchini Dish
This version is slightly sweeter than a tomato-based bake but still
light, Mediterranean-inspired, and pairs especially well with a side of
roasted potatoes, quinoa, or crusty whole-grain bread.
SERVES
1–2
OVEN
200°C / 400°F
BAKE TIME
25–30 minutes
Low FODMAP
Nightshade
Free
Gluten
Sensitive
Tree Nut
Friendly
Dairy
Optional
AT A GLANCE
Dietary & Allergen Guide
These icons show what is included in the base recipe and what appears only in the optional additions.
Low FODMAP
Low FODMAP with
garlic-infused oil.
Nightshade
OPTIONALNightshade-free when you skip the chili flakes and smoked paprika.
Gluten
OPTIONALNaturally gluten-free
recipe suitable for
gluten-sensitive.
Tree nuts
OPTIONALOptional: almonds or walnuts appear in the crunchy topping.
Dairy
OPTIONALOptional: Parmesan or feta cheese adds a tangy finish (contains dairy).
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COMPLETE RECIPE
Ingredients & Instructions
WHAT YOU'LL NEED
Ingredients
Serves 1–2- 1 can (3.75–4.4 oz) sardines, drained well
- 1 small zucchini, sliced into half-moons
- 1 medium carrot, peeled and sliced into thin rounds or ribbons
- 1 small garlic clove, grated (or garlic-infused oil for low FODMAP)
- 1 tsp extra virgin olive oil
- ¼ tsp fresh lemon juice
- ¼ tsp lemon zest
- 1 tbsp chopped fresh parsley, basil, or dill (or 1 tsp dried herbs)
- Black pepper, to taste
- Pinch of chili flakes (optional; skip for nightshade-free)
- Small pinch of flaky sea salt, only if needed
HOW TO MAKE IT
Method — All Instructions
Preheat the oven to 200°C (400°F).
In a small baking dish, combine the carrot, zucchini, garlic, olive oil, black pepper, chili flakes (if
using), and a tiny pinch of salt. Toss to coat evenly.
Bake for 20–22 minutes, stirring halfway through, until the carrots are tender and lightly caramelized
and the zucchini is soft.
Arrange the drained sardines on top of the vegetables.
Return to the oven for 5–7 minutes, just until the sardines are heated through.
Finish with the lemon juice, lemon zest, and herbs before serving.
SERVING IDEA
This version is slightly sweeter than a tomato-based bake but still light, Mediterranean-inspired and pairs especially
well with a side of roasted potatoes, quinoa, or crusty whole-grain bread.
MAKE IT YOUR OWN
Optional Flavor Boosts
Four easy additions when you want another layer of flavor or texture.
01
Add 1 teaspoon capers before
baking for a briny,
savory Mediterranean punch.
02
Sprinkle 1 teaspoon smoked
paprika over the vegetables
before roasting.
03
Top with 1 tablespoon toasted
sliced almonds or walnuts for
crunch and extra healthy fats.
04
Finish with a little grated
Parmesan or crumbled feta if
you'd like a richer dish.
NOURISHMENT IN EVERY BITE
Health Benefits of the Ingredients
Sardines
Rich in omega-3 fatty acids,
protein, vitamin D, selenium,
and B12. Supports heart,
brain health.
Carrots
High in beta-carotene (vitamin A precursor), fiber, antioxidants, and vitamin K. Great for supporting eye and immune health.
Zucchini
Provides vitamin C, potassium, and hydration while being low in calories.
Extra virgin olive oil
Supports heart health via
monounsaturated fats and
polyphenols.
Garlic
Contains compounds that may
support cardiovascular and
immune health.
Lemon
Adds vitamin C and enhances iron absorption from the meal.
Fresh herbs
Contribute antioxidants and
fresh flavor with virtually no
added calories.
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