Jade Bowl with Sardines

If you look into most cupboards you'll find a can of sardines. They are a simple and easy protein with loads of omega-3 fatty acids. We've create a easy recipe utilising sardines that can be prepared in 10 minutes! The black rice & quinoa grains fills the salad out into a quick and easy lunch or dinner meal for one.

Serves: 1 | Prep Time: 10 mins | Cook Time: 5 mins


- Forbidden Black Rice & Quinoa Organic Instant Rice 125g
- 3 spears asparagus (depending on size) sliced thickly on diagonal
- 2 stalks broccolini cut into 1” lengths
- 1/4 avocado cut into chunks
- 1 Red onion, sliced
- 2 tbs pistachios
- 1 Lime, cut in half
- 1 small can of sardines
- Extra virgin olive oil for seasoning
- Herbs - basil, parsley, either roughly chopped or torn
- Salt and pepper

Preparation method:

  1. Boil water in a kettle and pour into a bowl. Place the sliced asparagus and cut up broccolini in the bowl of boiling water, salt to taste. Set aside for 5 minutes.
  2. Put the red onion in a bowl and squeeze lime juice over onion. Set aside.
  3. Heat the Forbidden Black Rice & Quinoa Organic Instant Rice 125g as per instructions on the pack. One heated place black rice & quinoa into a bowl.
  4. Drain the water from the asparagus and broccolini.
  5. Place the asparagus, broccolini, diced avocado and herbs in the Black Rice & Quinoa bowl. Season with olive oil, salt and pepper. Mixed all together.
  6. Drain the sardines can and pat dry the sardines with paper towel. Lay sardines on top of rice bowl. Sprinkle red onion over the top of the sardines.
  7. Sprinkle with pistachios.
  8. Garnish with lime wedge.

Recipe Video:

Sardine Rice Recipe - Easy with Organic Microwaveable Rice from Forbidden Foods

Jade Bowl using Forbidden Black Rice & Quinoa Microwave Range

Credit: Chef - Emma Parker, Stylist - Sarah Egan, Producer & Director - Yolantha Morrigan, Director of Photography - Joel Egan, Runner - Justine Scheppers, Photographer - Bianca Milani

Black rice and quinoaEasy recipeSardine rice recipe