Sea Salad

Mussels may be an acquired taste for some, but they are incredibly nutrient-dense and are the perfect compliment to a plant-based or vegan diet to add the omega 3 and vitamin B12 that are incredibly hard to find on an exclusively plant-based diet.  

Some people use a bivalve vegan diet to ensure they get all the nutrients they require on the basis that bivalves (e.g. muscles, oysters etc) are no sentient.

The mussels in this recipe provide heaps of vitamin B12, iron, manganese and selenium while the salmon provides choline, vitamins and B3, calcium, selenium and sodium.  Rocket and asparagus provide folate and vitamins A and K1 along with a range of other minerals.  

Without any added fat, this recipe gets 59% of its energy from protein, so it will be extremely satiating, ensuring that you use your body fat for fuel while minimising hunger and cravings.  

If you’re feeling ambitious, you could always add a larger variety of seafood like oysters, calamari, etc.


One serve provides 280 calories, 42 g protein, 8 g fat, 8 g of net carbs and P:E = 1.0.


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



  • 40 g (1.4 oz) rocket
  • 100 g (3.5 oz) asparagus, cut and steamed
  • 100 g (3.5 oz) canned wild salmon with bones
  • 8 cooked mussels
  • A sprinkle of salt and pepper (optional)


  • Place the rocket and asparagus together in a salad bowl.
  • Top with the tinned salmon and pour over the juice from the tin for extra flavour. Add the mussels. 
  • Salt and pepper to taste (if using).

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

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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:

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

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