Sardine Salad

This little fish packs a nutritious punch!

Sardines provide plenty of anti-inflammatory omega-3 fatty acids, which most people aren’t getting enough of.

If you are still learning to like these little fish, this flavour-filled salad might be a place to start. 

Aside from omega-3s, sardines will provide you with a solid dose of protein, calcium, zinc, selenium, B12, iodine, and choline. At the same time, the avocado and olives fill in any voids of monounsaturated fat, potassium, copper, folate, and vitamin B5.

The cherry tomatoes and lemon add flavour and vitamin C to the dish, while the olive oil supplies polyphenols and fatty acids that help you absorb the fat-soluble vitamins found in the vegetables.


One serve provides 460 calories, 26 g protein, 34 g fat, 9 g of net carbs and P:E = 0.6.


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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  • Sample Maximum Nutrient Density Meal Plan.

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