Tin Fish Date Night Bowl (Print Version)
A vibrant bowl of tinned fish, fresh veggies, grains, and zesty dressing—easy, colorful, and full of flavor.
# Components:
→ Tinned Fish
01 - 1 can (4 oz) high-quality tinned fish (sardines, mackerel, or tuna in olive oil), drained
→ Grains & Base
02 - 1 cup cooked brown rice or quinoa (warm or at room temperature)
→ Fresh Vegetables
03 - 1/2 cup cherry tomatoes, halved
04 - 1/2 cup cucumber, diced
05 - 1/4 cup radishes, thinly sliced
06 - 1/4 small red onion, finely sliced
07 - 1/2 avocado, sliced
→ Greens & Herbs
08 - 1 cup baby spinach or mixed greens
09 - 2 tablespoons fresh parsley or dill, chopped
→ Dressing
10 - 2 tablespoons extra virgin olive oil
11 - 1 tablespoon fresh lemon juice
12 - 1 teaspoon Dijon mustard
13 - 1/2 teaspoon honey or maple syrup
14 - Salt and freshly ground black pepper, to taste
→ Garnish
15 - 2 tablespoons toasted pumpkin seeds or sunflower seeds
16 - Lemon wedges
# Directions:
01 - In a mixing bowl, whisk together extra virgin olive oil, fresh lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper until emulsified. Set aside.
02 - Distribute the cooked brown rice or quinoa evenly into two serving bowls.
03 - Arrange baby spinach or mixed greens atop the grains in each bowl.
04 - Artfully position tinned fish, cherry tomatoes, cucumber, radishes, red onion, and avocado over the greens.
05 - Drizzle the prepared dressing evenly over both bowls.
06 - Sprinkle with chopped herbs and toasted seeds. Serve with lemon wedges on the side.
# Expert Advice:
01 -
- Easy to prepare in only fifteen minutes perfect when you want something quick but beautiful
- Uses just one bowl and basic tools cleanup is minimal
02 -
- Naturally gluten free if you choose a gluten free grain like quinoa
- High in Omega 3s from the tinned fish for brain and heart health
03 -
- Always taste your dressing before adding Some tinned fish is saltier so adjust accordingly
- Toast the pumpkin or sunflower seeds in a dry pan for two to three minutes over medium heat until golden It amps up crunch and flavor