Sardines on Polenta with Lemon Greens
28 minLow FODMAPBone densityHigh proteinGluten-freeLuteal phaseWomen 35+StovetopPescatarianHormone balanceMediterraneanMenstrual phaseGut health
Servings:
2
·
Ingredients
- —2 can Sardines, canned in oil
- —1 cup Polenta / cornmeal, dry
- —3 cups water or stock
- —2 cup Arugula (rocket), raw
- —Juice of 1 lemon
- —2 tbsp Olive oil
- —Parmesan cheese, hard
- —Salt, pepper
Method
- 01Bring salted water to a boil. Pour the polenta in a thin stream, whisking constantly — stop whisking and lumps will form. Reduce the heat and cook for 15 minutes, stirring every couple of minutes.
- 02In a bowl, toss the arugula with lemon juice and olive oil. Add a pinch of salt. The arugula will wilt slightly from the acid — this is fine.
- 03Spoon the polenta onto the plates. Top with the sardines straight from the tin (well drained), then add the dressed arugula on top.
- 04Add parmesan shavings using a vegetable peeler — this gives you thin, elegant curls. Season with salt and pepper to taste.
Why this works
Whole sardines deliver calcium, omega-3 and vitamin D — all critical for postmenopausal bone density; polenta is naturally gluten-free, gentle, and quick energy.
Nutrition (per serving)
447
kcal
13.3g
protein
21g
fat
51.4g
carbs