Sardine salad

Sardines are one of the most nutritious foods and most people don’t get enough seafood.  But if you are just learning to like these little fish, then try this flavoursome sumptuous salad as an introduction.  The sardine will give you a solid dose of protein, omega 3, zinc, selenium, B12 and choline while the avocado fills in the potassium, copper, folate and vitamin B5.  The kale will fill out your copper, vitamin K, C, K and A.  


This recipe provides 460 calories, 26 g of protein, 34 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.  


  • 25g baby kale, washed
  • 25g baby spinach, washed
  • A squeeze of lemon juice
  • 1 teaspoon of olive oil
  • 85g tin sardines fillets or whole fish if you prefer them.
  • 10 cherry tomatoes, quartered
  • Half an avocado, sliced
  • 7 black olives
  • 1 tablespoon mayonnaise
  • Salt & pepper


  • Place your leaves in a large bowl, squeeze over the lemon juice and drizzle over the olive oil, sprinkle with salt & pepper and toss till coated.
  • Put leaves in serving bowl and top with sardine fillets, olives, avocado slices, and cherry tomatoes. 
  • Dollop with mayonnaise and enjoy!


  • If you are not eating straight away or taking to work, to avoid leaves wilting, just combine the salad ingredients (leaves, sardines, cherry tomatoes, olives) in one bowl or transportable container.
  • Make the dressing (olive oil, lemon juice, salt & pepper) in another bowl or transportable container.
  • Only put the dressing on and cut the avocado before you are going to eat.

Suitable for 

  • blood sugar & diabetes 
  • ketogenic
  • nutrient-dense maintenance 
  • blood sugar & falt loss 


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

nutrient density66%
fat loss55%
blood sugar & fat loss78%
blood sugar & diabetes 91%
athlete & bulking 76%
ketogenic 92%