Sardines on Polenta with Lemon Greens

Name: Sardines on Polenta with Lemon Greens
Cook time: 28 min
Total time: 28 min
Ingredients: 2 cans wild sardines in olive oil; 1 cup polenta; 3 cups water or vegetable stock; 2 cups arugula; Juice of 1 lemon; 2 tbsp olive oil; Parmesan (optional); Salt, pepper

28 minLow FODMAPGluten-freeStovetopBone densityGut healthHormone balanceMenstrual phaseLuteal phasePescatarianHigh proteinMediterranean

Servings:

Ingredients

—Sardines in oil — 2 can
—Polenta — 160 g
—Water or vegetable stock — 725 mlchoose one labelled gluten-free
—Rocket — 40 g
—Juice of 1 lemon
—Olive oil — 2 tbsp
—Parmesan
—Salt, pepper

Allergens

Contains fishContains dairyContains celery

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.

Sources

N-3 Fatty Acids (EPA and DHA) and Cardiovascular Health — Current Atherosclerosis Reports, Springer, 2025 Nutritional practices to manage menstrual cycle symptoms: calcium evidence — Nutrition Research Reviews, Cambridge, 2024

Nutrition (per serving)

638

kcal

35.9g

protein

31.5g

fat

51.4g

carbs

5.5g

fiber

Always check product labels for allergens.