Omega-3 rich sardines over peppery arugula with cherry tomatoes, red onion, capers, and lemon vinaigrette.
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Drain sardines and pat dry.
Place arugula in a large bowl.
Halve cherry tomatoes and thinly slice red onion.
Add tomatoes and onion to arugula.
Arrange sardines on top of the salad.
Whisk olive oil, lemon juice, Dijon mustard, salt, and pepper.
Drizzle dressing over salad and serve immediately.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Calcium absorbs best in doses ≤500 mg with food. If this meal already supplies meaningful calcium, a smaller supplement dose is enough.
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.