Mediterranean Sardine Bowl

A bright, nourishing bowl that brings the warmth of the Portuguese coast to your kitchen.

Introduction

If you're looking for a satisfying yet simple meal that feels both rustic and refined, this Mediterranean Sardine Bowl is for you. Warm rice, crisp vegetables, salty feta and olives, and a tin of wild sardines laid over the top: it comes together in about ten minutes and makes the perfect weeknight staple or weekend lunch.

Why Sardines?

Skin & Bone Wild Sardines are wild caught, steamed (never fried) and hand-packed in Portugal with just three ingredients: sardines, extra virgin olive oil and sea salt. Every tin brings 18g of protein and is rich in omega-3s, and the golden oil from the tin doubles as the dressing for this bowl.

Prep: 10 minutes  |  Cook: 0 minutes (with cooked rice)  |  Total: 10 minutes

Ingredients (Serves 2)

• 1 tin Skin & Bone Wild Sardines in olive oil
• 1 cup cooked jasmine or basmati rice, warm
• 1/2 cup diced cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup crumbled feta
• 1/4 cup pitted olives (green or kalamata)
• Fresh dill or parsley, to garnish
• Juice of 1/2 lemon, plus wedges to serve
• Extra virgin olive oil, to drizzle
• Salt and cracked black pepper

Instructions

1. Prepare the Base
   Divide the warm rice between two shallow bowls. Fluff it with a fork and season lightly with a drizzle of olive oil and a pinch of salt.
2. Layer the Freshness
   Arrange the cucumber, cherry tomatoes and red onion over the rice, then scatter over the olives and crumbled feta.
3. Add the Sardines
   Open the tin and lay the sardines over the bowls, whole or broken into large pieces. Spoon over some of the golden oil from the tin.
4. Finish with Flavor
   Squeeze over the lemon juice, season with black pepper and finish with a few sprigs of dill or chopped parsley. Serve with lemon wedges.

Notes

• Swap the rice for farro, couscous or quinoa.
• Add pickled red onions or a spoonful of hummus for extra flair.
• Prefer the water tin? Use Skin & Bone Wild Sardines in water and dress the bowl with a little extra virgin olive oil. Taste for salt, as that tin has no added salt.
• Make ahead: chop the vegetables up to a day ahead and keep them chilled; add the sardines just before serving.

Final Thoughts

The Mediterranean Sardine Bowl is a vibrant, nourishing nod to tradition, dressed up for the modern table. Perfect for lunch, dinner or a hearty brunch, it's one of those dishes that feels like home. Keep a few tins of Skin & Bone Wild Sardines in the pantry and it's always ten minutes away.