Easy fish and salad

This is a simple lunch that you can use at home or work.

The mackerel in this recipe provides plenty of protein, zinc, selenium, phosphorus, calcium, choline, B12, niacin and B6. The spinach boosts the manganese, magnesium, iron, K, A, folate while the mushrooms provide copper and B5 and the tomato provides vitamin C and potassium.

It’s a good idea to buy your salad ingredients on the weekend and prepare all your salads at once so you have them in the fridge ready to go each day on the way to work.

While this recipe uses mackerel, you can use canned tuna, mackerel or whatever fish you prefer. You can also mix and match your salad based on your preferences and availability.

Ingredients 

Small 

50g of fresh spinach or mushrooms is quite a lot in terms of bulk or size on the plate though they don’t add a lot of calories. Feel free to use more if you want as they’re hard to overeat!

DescriptionAmountUnit
Canned fish95g
Mushrooms50g
Tomato1large
Beets50g
Spinach50g
Cucumber1/2medium

Large 

If you’re really hungry, the large meal uses two cans of fish to boost your calories and protein.   You can also up the salad quantities a bit.

DescriptionAmountUnit
Canned fish190g
Mushrooms75g
Tomato1large – 3″ diameter
Beets75g
Spinach75g
Cucumber1/2medium

Directions 

  1. Wash and slice all the salad into bite-size pieces. 
  2. Chop salad into sealable containers (if taking to work). 
  1. Or place in a bowl if eating immediately.  
  1. Add favourite seafood on top (e.g. salmon, tuna, mackerel etc).

Macronutrients 

The small version (with one can of fish) will provide 23 g of protein, 8 g fat and 8 g of net carbs. While the large option will provide 51 g of protein 13 g of fat and 13 g net carbs.

Micronutrients 

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes for the small version.

The large has more protein, but fewer vitamins and minerals mineral per calorie compared to the small version.  

Contributor

  • Monica Kendall

Suitable for 

  • Maximum nutrient density 
  • Bodybuilder 
  • Fat loss
  • Blood sugar and fat loss 
  • Blood sugar and diabetes

Ranking 

The ranking of this recipe is shown below.  Click the links to see the highest-ranking recipes for each goal.

nutrient density98%
lean bulking/bodybuilder93%
fat loss99%
blood sugar & fat loss99%
blood sugar/diabetes 95%
athlete/bulking69%
ketogenic 70%
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