Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Sardine and potato lunch salad
Potatoes and sardines with cucumber and parsley yoghurt.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Photograph the finished bowls
- Time
- About 25 min
- estimated
- Serves
- 2
- see below
- Energy
- 325 kcal
- per serving
- Protein
- 28 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, milk. Check the labels on packaged ingredients:
- tinned sardines. Sardine tins vary: in oil, in brine or in tomato sauce, each with different salt and fat. The figure here is for sardines in oil, drained.
Cooking steps
Boil the potatoes for 12 to 15 minutes, until tender, then drain them and let them cool for a few minutes. Warm potatoes take up dressing better than cold ones.
Stir the yoghurt, parsley and lemon juice together.
Divide the potatoes and cucumber between two bowls and lay the sardines over them in large pieces.
Spoon the dressing over and serve.
The useful detail
Use the sardine product's actual drained weight for nutrition. A 120 g tin is not 120 g of fish once the oil is poured off, and the figures here are for drained fish.
Make it work for you
One serving is A bowl, half the salad. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Tinned mackerel instead of sardines
Meatier flakes, and no bones to consider.
Per serving: about 50 kcal more, about 1 g less protein, about 6 g more fat.
Tinned tuna
Much leaner and milder, and the salad is less rich.
Per serving: about 110 kcal less, about 5 g less protein, about 9 g less fat.
2% Greek yoghurt
A thicker dressing that coats rather than pools.
Per serving: about 5 kcal more, about 2 g more protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
An oily-fish lunch with the potatoes doing the filling. Sardines with their bones are among the few foods that bring calcium in quantity.
| Energy | 325 kcal |
|---|---|
| Protein | 28 g |
| Fat | 11 g |
| of which saturates | 2 g |
| Carbohydrate | 28 g |
| of which sugars | 6 g |
| Fibre | 3 g |
| Sodium | 320 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| potatoes | 250 g | FDC 170026Potatoes, flesh and skin, raw | 193 kcal | 5.1 g |
| plain yoghurt | 100 g | FDC 170886Yogurt, plain, low fat | 63 kcal | 5.3 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| lemon juice | 5 g | FDC 167747Lemon juice, raw | 1 kcal | 0.0 g |
| cucumber | 120 g | FDC 168409Cucumber, with peel, raw | 18 kcal | 0.8 g |
| tinned sardines | 180 g | FDC 175139Fish, sardine, Atlantic, canned in oil, drained solids with bone | 374 kcal | 44.3 g |
| Whole recipe | Divided by 2 | 651 kcal | 55.6 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Keeps, covered, for up to 2 days. The potatoes firm in the fridge; let the bowl stand at room temperature for a few minutes before eating.
- Reheating
- Eaten cold.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Chicken Waldorf-style rye sandwiches
Chicken, apple and celery on rye with a yoghurt dressing.
About 15 min · 440 kcal · 38 g protein per serving