Quick Salad with Sardines

Our ‘Quick Salad with Sardines’ is a simple, nutritious lunch that you can easily take to work or make at home.

To make meal preparation easier during the week, premake your salads on the weekend and store them in the fridge for easy and healthy lunches every day.

The sardines provide a solid dose of protein, omega-3 fatty acids, B vitamins, phosphorus, potassium and selenium. 

The greens boost your folate, vitamin A and vitamin K1, while the tomato adds some much-needed vitamin C.  The fats found in the fish further boost your absorption of these fat-soluble nutrients.

To further increase the nutrient density of this meal, look to add in more fibrous carbohydrates, like low-calorie vegetables.

While this recipe uses mackerel, you can use canned tuna, sardines, salmon, or your preferred fish.   Mix and match your salad based on your preferences and availability!


One serve provides 253 calories, 29 g protein, 11 g fat, 9 g of net carbs and P:E = 1.5.


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



  • 95 g sardines canned, drained
  • 50 g spinach or salad leaves of choice
  • 150 g tomato, diced
  • 100 g asparagus, cooked
  • 1/2 lemon 
  • Salt and pepper to taste


  • Wash and slice all the vegetables and leaves into bite-sized salad pieces.
  • Place into sealable containers (if making for later) or place in a bowl if eating immediately.
  • Or place in a bowl if eating immediately.
  • Add fish or seafood on top.
  • Squeeze lemon juice over.
  • Quick Sprinkle with salt and pepper.

Suitable for 

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How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.