Name: Grilled Sardines with Ratatouille and Quinoa
Prep time: 35 min
Total time: 35 min
Yield: 1
Ingredients: 200 g sardine; 100 g zucchini; 100 g eggplant; 100 g bell pepper; 2 item tomato; 1 item onion; 2 clove garlic; 2 tbsp olive oil; 100 g quinoa; 10 g basil; 1 tsp salt; 1 tsp black pepper

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Grilled Sardines with Ratatouille and Quinoa

Grilled Sardines with Ratatouille and Quinoa

A balanced meal with grilled sardines, ratatouille, and quinoa.

Provides a good balance of protein, carbs, and vegetables to support energy needs for cycle training.

Ingredients:

200
g
sardine
100
g
zucchini
100
g
eggplant
100
g
bell pepper
2
item
tomato
1
item
onion
2
clove
garlic
2
tbsp
olive oil
100
g
quinoa
10
g
basil
1
tsp
salt
1
tsp
black pepper

Preparation Time: 35 minutes

Instructions:

Preheat the grill to medium-high heat.
Season the sardines with salt and black pepper.
Grill the sardines for about 3-4 minutes on each side until cooked through.
In a pan, heat olive oil over medium heat.
Add chopped onion and garlic, sauté until translucent.
Add diced zucchini, eggplant, bell pepper, and tomatoes. Cook until vegetables are tender.
Season with salt and black pepper. Stir in chopped basil.
Cook quinoa according to package instructions.
Serve grilled sardines over a bed of ratatouille and quinoa.

Nutrition	Per Serving 800 g	Per 100g
Energy	900 kcal	113 kcal
Protein	60 g	7.5 g
Fibre	15 g	1.9 g
Salt	2 g	0.3 g
Sugar	10 g	1.3 g
Carbohydrates	80 g	10.0 g
Fat	40 g	5.0 g

200
g
sardine
100
g
zucchini
100
g
eggplant
100
g
bell pepper
2
item
tomato
1
item
onion
2
clove
garlic
2
tbsp
olive oil
100
g
quinoa
10
g
basil
1
tsp
salt
1
tsp
black pepper

Preheat the grill to medium-high heat.

Season the sardines with salt and black pepper.

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

In a pan, heat olive oil over medium heat.

Add chopped onion and garlic, sauté until translucent.

Add diced zucchini, eggplant, bell pepper, and tomatoes. Cook until vegetables are tender.

Season with salt and black pepper. Stir in chopped basil.

Cook quinoa according to package instructions.

Serve grilled sardines over a bed of ratatouille and quinoa.

Grilled Sardines with Ratatouille and Quinoa Grilled Sardines with Ratatouille and Quinoa

Ingredients:

Preparation Time: 35 minutes

Instructions:

Grilled Sardines with Ratatouille and Quinoa

Grilled Sardines with Ratatouille and Quinoa