Canned Sardines with Avocado and Capers

Why This Works for Intermittent Fasting

Sardines are one of the most nutrient-dense foods you can eat during an eating window. A single can provides over 20g of protein, a full day's worth of omega-3 fatty acids, significant B12, and calcium from the soft edible bones — all with zero carbohydrates. Paired with avocado, which replenishes potassium and magnesium lost during a fast, and capers, which add polyphenols and a sodium hit for electrolyte balance, this is a complete meal that requires no cooking and is ready in under five minutes.

Ingredients

For the sardines:

• 2 cans sardines in olive oil (about 120g each), drained
• 1 large ripe avocado
• 2 tbsp capers, drained
• 1 small shallot, finely diced
• 2 tbsp fresh flat-leaf parsley, roughly chopped
• Black pepper to taste

For the dressing:

• 2 tbsp extra-virgin olive oil
• Juice and zest of 1 lemon
• ½ tsp Dijon mustard
• Salt to taste (taste first — capers are already salty)

To serve (optional):

• Mixed salad leaves or cucumber slices

Instructions

1. Drain the sardines and arrange them on a wide plate or shallow bowl.
2. Halve the avocado, remove the stone, and scoop the flesh into rough chunks. Arrange alongside the sardines.
3. Scatter the capers and diced shallot over the top.
4. In a small bowl, whisk together the olive oil, lemon juice, lemon zest, and Dijon mustard until combined.
5. Pour the dressing evenly over the sardines and avocado.
6. Scatter the chopped parsley over the dish.
7. Finish with black pepper. Taste before adding salt — the capers and sardines carry enough salt for most people.
8. Serve immediately as is, or on a bed of salad leaves with cucumber slices on the side.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, and OMAD. Because there is no cooking involved, this meal is particularly well suited to days when you break a long fast and do not have the energy or appetite to stand over a stove. Sardines provide an unusually dense hit of nutrients in a very short eating window — the omega-3 fatty acids support the anti-inflammatory processes fasting initiates, and the calcium from the soft bones is an easy way to hit your daily requirement without dairy. For OMAD practitioners, adding a side of roasted vegetables or a second avocado turns this into a complete one-meal-a-day plate.

Related Recipes

• Nicoise Salad with Tuna and Eggs
• Tuna-Stuffed Avocado
• Smoked Salmon and Cream Cheese Cucumber Rolls

Want to know exactly which foods support the cellular repair process that fasting triggers, and which foods slow it down?

Get Intermittent Fasting in Practice on Amazon →

Buy the book and claim 3 months free on our fasting app at fastinginpractice.com/redeem

This recipe is for informational purposes only and is not medical advice.