Smashed Egg & Sardine Salad 

Serves 2 | Takes only 15 minutes! 

A creamy, briny salad packed with choline, omega-3s, and vitamin D — brain-nourishing ingredients for May Mental Health Awareness Month.

Ingredients

• 4 large eggs, hard-boiled
• 1 tin sardines or anchovies in spring water (about 100g drained)
• 1 celery stalk, finely sliced
• 1 ripe avocado, roughly diced
• 1 tbsp capers, rinsed and roughly chopped
• 1 tsp dijon mustard
• 1 tbsp extra virgin olive oil
• Juice of half a lemon
• 2 tbsp fresh dill or chives, chopped
• Salt and black pepper

Please use organic ingredients and high-quality eggs and fish! 

Directions

Hard-boil your eggs, peel them, and set them aside. Drain the sardines or anchovies and lift them from the tin.

Whisk the mustard, olive oil, and lemon juice together in a large bowl. Season well.

Add the fish and break up gently with a fork, leaving some texture rather than mashing it smooth.

Smash the peeled eggs directly into the bowl; a mix of chunky and creamy is fine, or, if you would rather, you can smash the fish smooth, too. Add the avocado and fold everything together lightly, letting the avocado do some of the creamy work.

Add the celery, capers, and most of the herbs. Fold gently, taste, adjust seasoning, and scatter the remaining herbs over the top to serve.

Spoon onto butter lettuce leaves (a Remission Nutrition Fave), eat straight from the bowl, or pile onto cucumber rounds and share with your friends!

Why this recipe matters for brain and mental health

Sardines and anchovies are among the most concentrated and affordable sources of EPA and DHA omega-3 fatty acids, vitamin D, and B12 — nutrients directly involved in mood regulation and reducing inflammation in the brain. Eggs contribute choline, the precursor to acetylcholine, a neurotransmitter essential for memory and cognitive function. Avocado adds monounsaturated fats and potassium, supporting healthy blood flow to the brain. Together, these awesome ingredients make one of the most genuinely brain-supportive meals you can put together in under 15 minutes.