Lunch

Sardine Rice Bowl with Tomato, Capers and Lemon

Name: Sardine Rice Bowl with Tomato, Capers and Lemon
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 120 g Sardines in tomato sauce; 160 g Cooked white rice; 100 g Cherry tomatoes; 30 g Red onion; 10 g Capers; 1 tsp (5 g) Olive oil; A handful, chopped Fresh parsley; Juice of half a lemon Lemon juice; A pinch Chilli flakes; To taste Black pepper

Tinned sardines in tomato sauce broken over warm rice with cherry tomatoes, capers, parsley and lemon. A store-cupboard lunch. 26 g of protein for 466 kcal.

Calories: 466kcal
Protein: 26g
Fat: 17g
Carbs: 52g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Sardines in tomato sauce120 g
A standard tin, sauce and all. The sauce is counted; it is about 40 of the calories and most of the carbohydrate. Tinned weight including the sauce.
Cooked white rice160 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Cherry tomatoes100 g
Red onion30 g
Capers10 g
Olive oil1 tsp (5 g)
Fresh parsleyA handful, chopped
Lemon juiceJuice of half a lemon
Chilli flakesA pinch
Black pepperTo taste

Method

Warm the rice, or cook 55 g of dry rice if you have none, and spread it in a wide bowl.
Halve the tomatoes and slice the onion as thinly as you can. Toss both with the capers, oil, lemon juice and a pinch of chilli flakes and leave them for five minutes so the onion softens.
Tip the sardines and their sauce over the rice and break them up with a fork into large flakes.
Spoon the tomato mixture over, scatter the parsley and grind over plenty of pepper.

Worth knowing

Sardines in tomato sauce are the cheapest oily fish on the shelf and they need nothing doing to them. In oil they are about 220 kcal per 100 g drained, which would add roughly 80 kcal here.
The onion sitting in lemon juice for five minutes is the difference between raw onion and a dressing. Do not skip the wait.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.