Quinoa with sardines, provençal vegetables and lemon sauce

Healthy fats to function properly.

“Fats” this term always immediately has a bad connotation. But be aware that our body simply needs fats, since these are 1 of the 3 macronutrients. In addition to carbohydrates and proteins, it must be included in your daily diet.

Fortunately, there is also such a thing as healthy fats 😃

To conjure up something different on our plate than the well-known salmon as healthy, fatty fish; For this dish I chose the delicious canned sardines from @fishtales_nl. A protein source with healthy fats, packed with vitamins and minerals. So feel free to say “superfood”.

This nutritious dish is on the table in no time. Easy isn’t it 😃

I got inspiration from the cookbook “Vis Uit Blik 2” by @bartsfishtales and then that little Fitters’ twist.


  • 60gr uncooked quinoa
  • 75gr beans
  • 1/3 zucchini
  • 1/2 sweet pointed pepper
  • 6 cherry tomatoes
  • 2 bunches parsley, finely chopped
  • fresh mint, finely chopped
  • zest and juice of 1 lemon
  • 1 can of sardines in olive oil @fishtales_n
  • olive oil
  • Spices: pepper and salt, paprika powder, chili pepper

HOW TO? 👩🏻‍🍳

Cook the quinoa according to package directions.

Wash the vegetables. Cut the beans into pieces, the bell pepper into long strips, the zucchini into half moons and halve cherry tomatoes.

First fry the beans in a frying pan, then add the bell pepper and zucchini. Season with salt/pepper, paprika and chili pepper.

Lemon sauce: 1.5 tablespoons of olive oil and mix with lemon juice and grater, pepper/salt, paprika powder.

Add 1/3 of the finely chopped herbs.

Remove the quinoa & vegetables from the heat, put everything in a deep plate and add the rest of the chopped herbs.

Divide the sardine fillets and cherry tomatoes over the quinoa and finish with the lemon sauce

Enjoy this high-fat protein bomb 💪🏻

This website uses cookies to ensure you get the best experience on our website.