Sardines with Warm Barley, Fennel & Red Onion Salad
Barley’s β-glucans are among the most effective fibres for stimulating SCFA production. Red onion supplies quercetin and fructans that support beneficial bacteria, while sardines provide omega-3 fats that help regulate gut-immune signalling.
Ingredients (serves 2)
120g pearl barley, cooked
1 small fennel bulb, finely sliced
½ red onion, thinly sliced
1 tbsp olive oil
1 tbsp lemon juice
2 tins sardines in olive oil
Black pepper
Method
Warm the barley gently.
Toss with fennel, red onion, olive oil and lemon juice.
Top with sardines and finish with black pepper.