Sardine salad

Sardines are very nutritious and provide omega 3, which most people aren’t getting enough of. But if you are still learning to like these little fish, this flavour filled salad may be a place to start.  

The sardines 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.


One serve provides 460 calories, 26 g protein, 34 g 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.  



  • 25 g baby kale
  • 25 g baby spinach
  • 1/4 lemon (optional)
  • 1 tsp olive oil
  • 85 g tin sardine fillets (or whole fish)
  • 10 cherry tomatoes, quartered
  • Half an avocado, sliced
  • 7 black olives, stones removed
  • 1 tsp mayonnaise
  • Salt and pepper


  • Place leaves in a large bowl, squeeze over the lemon juice and drizzle over the olive oil, sprinkle with salt and pepper and toss till coated.
  • Put leaves in serving bowl, top with sardine fillets, olives, avocado slices, and cherry tomatoes.
  • Dollop with mayonnaise.
  • If you are not eating straight away or taking to work, to avoid leaves wilting, combine the salad ingredients (leaves, sardines, cherry tomatoes, olives) in one transportable container. 
  • Make the dressing (olive oil, lemon juice, mayonnaise, salt and pepper) in another container. 
  • Only put the dressing on and cut the avocado before you are going to eat.

Suitable for 

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