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3 Super-Quick Meals

Created and presented by Myra Kornfeld

Mackerel Salad with Avocado and Herbs

1 can (4.375 oz) Vital Choice Portuguese Mackerel
1/2 avocado
Lemon juice
Sea salt
Garden greens
Fresh dill
Pickled red onions

  • With a fork, mash together the Vital Choice Mackerel and avocado. Add a dash of lemon juice and a sprinkling of salt.
  • Place on a bed of fresh garden greens. Top with dill, scallions, cucumber, and a sprinkling of pickled red onions.

Sardines Salad with Olives and Feta

Sliced fennel root
Navel orange
Blood oranges
Sea salt
One can (4.375 oz) Vital Choice Sardines in Organic EV Olive Oil (oil and all)
Kalamata olives
Sheep's milk feta cheese

  • Place sliced fennel onto a bed of Arugula. Add the mixed combination of  the oranges, then a sprinkle of salt.
  • Blend together the whole tin of Vital Choice sardines with its juices and oil.
  • Top with kalamata olives, walnuts, and sheep's milk feta cheese.

Quick-Cook Salmon Frittata

2 eggs
Vital Choice Wild Red™ Sockeye Salmon* (one 3.75 oz can or one-half of a 7.5 oz or 6.3 oz can)
Sea salt
Fresh dill, chopped
Fresh parsley, chopped
Sliced avocado
Vital Choice Salmon Caviar (optional)

*You can use traditional style salmon with skin and edible bones, or skinless-boneless. For a special effect, use our Smoked Wild Red™ Sockeye.

  • Mix two eggs in a bowl. Add salt, pepper and ½ can of Vital Choice Sockeye Salmon. Sprinkle in some dill and parsley. Mix the batter.
  • In a small frying pan, melt some butter over medium heat. Add the frittata batter and turn the heat down a little lower. Cook for about one minute just until the sides are set.
  • Once it is set around the edges, remove from heat and place in a preheated broiler to finish for about one minute until it is brown and bubbly. With the spatula slide carefully onto a plate. Top with  sliced avocado.
  • Finish it off with a topping of Vital Choice Salmon Caviar, if desired.

© Myra Kornfeld. All Rights Reserved

About Myra Kornfeld

A veteran restaurant chef, recipe developer and editor, private chef and menu consultant, Myra Kornfeld believes that good food, enjoyed in good company, with great conversation is among the greatest of life's pleasures.

Myra is the acclaimed author of several great cookbooks, including these titles available at

  • The Healthy Hedonist: More than 200 Delectable Flexitarian Recipes
  • The Healthy Hedonist Holidays
  • The Voluptuous Vegan: More than 200 Sinfully Delicious Recipes.

Myra Kornfeld is also the Head Chef & Content Manager of, an instructor at The Natural Gourmet School of Health and Culinary Arts, the Institute of Culinary Education in New York City, and the graduate program in Nutrition and Integrative Health at the Tai Sophia Institute.

Learn more at
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