Name: Grilled Sardines with Quinoa and Roasted Vegetables
Prep time: 30 min
Total time: 30 min
Yield: 1
Ingredients: 4 item sardine; 150 g quinoa; 100 g zucchini; 100 g bell pepper; 100 g cherry tomato; 2 tbsp olive oil; 1 item lemon; 2 clove garlic; 10 g parsley; 1 tsp salt; 0.5 tsp black pepper

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Grilled Sardines with Quinoa and Roasted Vegetables

Grilled Sardines with Quinoa and Roasted Vegetables

A nutritious and balanced meal featuring grilled sardines, quinoa, and a medley of roasted vegetables.

Provides a balanced mix of protein, carbohydrates, and healthy fats to support energy needs for cycle training.

Ingredients:

4
item
sardine
150
g
quinoa
100
g
zucchini
100
g
bell pepper
100
g
cherry tomato
2
tbsp
olive oil
1
item
lemon
2
clove
garlic
10
g
parsley
1
tsp
salt
0.5
tsp
black pepper

Preparation Time: 30 minutes

Instructions:

Preheat the grill to medium-high heat.
Rinse the quinoa under cold water and cook according to package instructions.
Slice the zucchini and bell pepper into strips. Halve the cherry tomatoes.
In a bowl, toss the vegetables with olive oil, salt, and black pepper.
Place the vegetables on a baking sheet and roast in the oven at 200°C for 15 minutes.
Season the sardines with salt, black pepper, and minced garlic.
Grill the sardines for about 3-4 minutes on each side until cooked through.
Squeeze lemon juice over the grilled sardines.
Serve the grilled sardines with quinoa and roasted vegetables. Garnish with chopped parsley.

Nutrition	Per Serving 700 g	Per 100g
Energy	1000 kcal	143 kcal
Protein	60 g	8.6 g
Fibre	15 g	2.1 g
Salt	2 g	0.3 g
Sugar	10 g	1.4 g
Carbohydrates	90 g	12.9 g
Fat	50 g	7.1 g

4
item
sardine
150
g
quinoa
100
g
zucchini
100
g
bell pepper
100
g
cherry tomato
2
tbsp
olive oil
1
item
lemon
2
clove
garlic
10
g
parsley
1
tsp
salt
0.5
tsp
black pepper

Preheat the grill to medium-high heat.

Rinse the quinoa under cold water and cook according to package instructions.

Slice the zucchini and bell pepper into strips. Halve the cherry tomatoes.

In a bowl, toss the vegetables with olive oil, salt, and black pepper.

Place the vegetables on a baking sheet and roast in the oven at 200°C for 15 minutes.

Season the sardines with salt, black pepper, and minced garlic.

Grill the sardines for about 3-4 minutes on each side until cooked through.

Squeeze lemon juice over the grilled sardines.

Serve the grilled sardines with quinoa and roasted vegetables. Garnish with chopped parsley.

Grilled Sardines with Quinoa and Roasted Vegetables Grilled Sardines with Quinoa and Roasted Vegetables

Ingredients:

Preparation Time: 30 minutes

Instructions:

Grilled Sardines with Quinoa and Roasted Vegetables

Grilled Sardines with Quinoa and Roasted Vegetables