Quick salad with sardines

This simple sardines and salad recipe provides a broad spectrum of micronutrients.  The sardines provide a solid dose of protein and omega 3, vitamins B3, B5, B6, B12, phosphorus, potassium and selenium.  The greens boost the folate, vitamin A and vitamin K while the tomato fills in the vitamin C.


One serving of this recipe provides 253 calories, 29 g of protein, 11 g of fat and 9 g of net carbs.


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


Salt11/4 tsp
Black Pepper 11/4 tsp
Lemon Juice 1/2lemon
Asparagus 100g
Tomato 150g


  • Wash and slice all the vegetables and leaves into bite side salad bits.
  • Place into sealable containers (if taking to work) or place in a bowl if eating immediately.
  • Add fresh or canned sardines.
  • Add lemon juice, salt and pepper to taste.

Suitable forĀ 

  • maximum nutrient density
  • fat loss
  • blood sugar & fat loss
  • low carb & diabetes
  • bodybuilders
  • maintenance


  • Saskia lesser 


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

nutrient density97%
lean bulking/bodybuilder97%
fat loss96%
blood sugar & fat loss98%
blood sugar/diabetes 97%
ketogenic 83%