Anti-Inflammatory Sardine Dinner with Shiitake-Rosemary Broth and Brown Rice
An anti-inflammatory dinner — wild sardines simmered in a turmeric-shiitake-rosemary broth ladled over brown rice with wilted spinach and a tart-cherry-walnut relish. Sardines stack omega-3, B12, and selenium.
- Prep
- 10 min
- Cook
- 14 min
- Total
- 24 min
- Servings
- 1
Ingredients
- 4oz (115g, drained)wild sardines, packed in olive oil
- 1/2cup (100g cooked)brown rice
- 1 1/2cups (360ml)low-sodium vegetable broth
- 1oz (28g)shiitake mushroom caps, sliced
- 1cup (30g)baby spinach
- 1tbsp (14g)extra-virgin olive oil
- 3cloves (9g)garlic, minced
- 1tsp (3g)fresh ginger, grated
- 1/2tspground turmeric
- 1/2tspfresh rosemary, finely chopped
- 2tbsp (15g)walnut pieces, toasted
- 2tbsp (20g)tart cherries, dried, chopped
- 1/2(~12g juice)lemon, juiced
- 1/4tspsea salt
- 1/8tspblack pepper
Instructions
- 01
Warm the cooked brown rice with 2 tbsp water in a small saucepan, covered, over low heat for 3 minutes; turn off the heat.
- 02
Heat 1 tsp olive oil in a wide saucepan over medium heat. Add half the garlic, ginger, and rosemary; cook 60 seconds. Add shiitake; cook 2 minutes.
- 03
Pour in vegetable broth and turmeric. Simmer 4 minutes. Add spinach; stir 30 seconds until just wilted.
- 04
Off heat, lay sardines into the broth to warm through, 2 minutes — handle gently so they keep their shape.
- 05
Make the relish: chop walnuts and tart cherries together with remaining garlic, half the lemon juice, and a pinch of salt.
- 06
Plate rice, ladle the broth and spinach over, lift sardines onto the rice, scatter the tart-cherry walnut relish, and finish with remaining olive oil and lemon juice.
Nutrition (per serving)
- Calories
- 588kcal
- Protein
- 32g
- Carbs
- 50g
- Fat
- 26g
- Fiber
- 7g
- Selenium
- 56mcg
- Zinc
- 2.6mg
- Iron
- 4mg
- B12
- 9.4mcg
- Iodine
- 38mcg
- Sodium
- 720mg