• Elliott

Sardine Stir Fry : Yellow Label

Updated: Jun 3, 2020

Macronutrient Breakdown

Energy ≈ 676 kcals

Fat ≈ 29 g

Of Which Saturates ≈ 6 g

Carbohydrate ≈ 70 g

Of Which Sugars ≈ 9 g

Fibre ≈ 6 g

Protein ≈ 31 g

Non-discretionary salt ≈ 1.5 g

Micronutrient Breakdown

This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This yellow labelled meal focuses on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a red label recipe to focus on Iron (the second most common nutrient deficiency in the UK) uptake. Make the other a blue label recipe to cover the remaining electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. Click here to read more on the functional theory behind it.


1 Tin of Sardines in Spring Water, Drained

100 g of Vermicelli Rice Noodles, Dry

40 g of Water Chestnuts

40 g of Baby Cucumber

40 g of Radish

30 g of Bean Sprouts

5 g of Fresh Ginger

1 Clove (or roughly 3 g) of Garlic

2 Tbsp of Avocado Oil

1 tsp (or roughly 5 g) of Fish Sauce

1 tsp (or roughly 7 g) of Honey

1 Lemon


  1. Fill up a large bowl with boiling water from the kettle.

  2. Mix 1 Tbsp of the avocado oil with the fish sauce and honey in a small bowl.

  3. Slice the water chestnuts, cucumbers and radishes into discs and leave to one side with the beansprouts.

  4. Finely chop the garlic and ginger and leave to one side.

  5. Drain the sardines.

  6. Add 1 Tbsp of the avocado oil to a large frying pan or wok and leave for later use.


  1. Bring the oil in the frying pan to a high heat and allow flash fry the water chestnuts, cucumbers, radishes and beansprouts for 2 minutes.

  2. Dunk the noodles in the water bowl as soon as the veg hits the frying pan and allow to soak simultaneously for the whole 2 minutes.

  3. When 2 minutes is up remove the noodles from the water and add it to the frying pan. Cover the noodles in the fish sauce, honey and oil mixture and stir fry for 1 minute.

  4. Move the contents from the pan to your serving bowl then add the ginger, garlic and sardines to the frying pan and flash fry for 1 minute.

  5. Top the noodles with the sardines, ginger and garlic.

  6. Season to taste with lemon.

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