Sardine & Avocado Bowl
A five-minute high-protein lunch — wild sardines, ripe avocado, raw onion, lemon, and olive oil. Cheap, ancestral, omega-3 dense.
Ingredients
- 1 tin (4.4 oz) wild sardines in olive oil, drained
- 1 ripe avocado
- 2 tbsp red onion, finely diced
- 1/2 lemon, juiced
- 1 tbsp extra virgin olive oil
- to taste flaky sea salt
- to taste fresh cracked black pepper
- 1 tbsp (optional) fresh parsley, chopped
Method
- Halve and pit the avocado. Score the flesh, scoop into a wide shallow bowl.
- Drain the sardines and lay them whole over the avocado.
- Scatter the diced red onion across the top.
- Squeeze the lemon juice over everything. Drizzle with olive oil.
- Finish with sea salt, cracked pepper, and parsley if using. Eat immediately with a fork — or scoop onto sourdough.
Why this works
Sardines are one of the cleanest small fish — short food chain, low mercury, packed with EPA/DHA, calcium, and B12. Pair with avocado for satiety and you have a full meal in five minutes that costs less than a coffee.
Nutrition (per serving)
- Calories
- 520 kcal
- Protein
- 27 g
- Fat
- 42 g
- Carbs
- 14 g