Sardine and Leafy Green Salad with Olive Oil

Sardine and Leafy Green Salad with Olive Oil

Why This Works for Intermittent Fasting

Sardines are among the most complete foods you can eat during your eating window — rich in omega-3 fatty acids, complete protein, vitamin D, and calcium. Paired with leafy greens and extra virgin olive oil, this salad delivers sustained satiety through fat and protein without the blood sugar spike that triggers early return of hunger. It fits perfectly into a 16:8 or OMAD eating window and requires zero cooking.

Ingredients

• 1 tin (120g drained weight) wild-caught sardines in olive oil or water
• 2 large handfuls mixed leafy greens (rocket, spinach, watercress, or a combination)
• ½ small cucumber, thinly sliced
• 4–5 radishes, thinly sliced
• 2 tablespoons capers, drained
• 1 stalk celery, thinly sliced
• ¼ red onion, very thinly sliced (optional)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• ½ teaspoon Dijon mustard
• Sea salt and black pepper to taste
• Fresh dill or flat-leaf parsley to finish (optional)

Instructions

1. Drain the sardines. If they are packed whole, gently separate them with a fork or leave them whole — both work fine.
2. In a large bowl, combine the leafy greens, cucumber, radishes, celery, and red onion.
3. In a small bowl or jar, whisk together the olive oil, lemon juice, and Dijon mustard. Season with sea salt and black pepper.
4. Drizzle the dressing over the salad and toss gently to coat all the leaves evenly.
5. Lay the sardines over the top of the dressed salad.
6. Scatter the capers over the sardines.
7. Finish with fresh dill or parsley and a final crack of black pepper. Serve immediately.

Nutrition Per Serving

Fasting Compatibility

This salad works equally well as the first meal to open a fasting window or the last meal to close one. The high protein and fat content ensures satiety for 4–6 hours, making it ideal for 16:8, 18:6, or OMAD protocols. It is fully keto-compatible and carnivore-adaptable (remove the Dijon and capers if avoiding all condiments).

Related Recipes

• Tuna stuffed avocado halves
• Canned sardines with avocado and capers
• Salmon and avocado salad

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.