Tinned sardines over watercress and cucumber.

• Sardines (tinned, drained) — 3¼ oz (1 tin)
• Watercress — 2 cups
• Cucumber — 5¼ oz (½)
• Garlic-infused olive oil — 1 Tbsp
• Lemon
• Sea salt

1. Arrange watercress and cucumber on a plate.
2. Lay the sardines on top; drizzle oil and lemon, season.

Sardines packed in olive oil (drained) — not water-packed. The olive-oil pack gives a fattier, richer finish and the drained oil is fine to keep in the salad.

Calories ≈ 345 kcal · Protein 26 g · Carbs 6 g · Fat 24 g · Fiber 1 g

No-cook assembly; portions per Monash University low-FODMAP serving sizes.

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.