Conserva Recovery Stack

Notes

Post-long-run plate — protein-forward, real carbs underneath, double acid on top. Built for recovery, not restraint.

Ingredients

• Toast or potato base (your call — toast is quicker, potato is more substantial)
• Handful of mushrooms, sautéed
• 2 eggs, fried runny
• 1 tin Fishwife Albacore Tuna w/ Spanish Lemon (92g, use the oil — it's the point)
• ½ avocado, sliced
• Pickled red onion
• Microgreens
• Flaky salt + black pepper

Instructions

1. Cook your base — toast it or fry the potato until golden.
2. Sauté mushrooms in a hot pan until they actually colour. Don't crowd them.
3. Fry eggs to runny — the yolk is structural here, not optional.
4. Layer: base → mushrooms → eggs → open the tin of Fishwife over the top, oil and all.
5. Cold layer last: avocado, pickled onion, microgreens, flaky salt, crack of pepper.
6. Eat immediately. The heat gradient matters.

Nutrition (per serving)

• Calories: ~775
• Protein: 44g
• Fat: 46g
• Carbs: 38g

From Chris's cook's log.

Cook's Log

Built the morning after a 7.84km Sunday run. The double acid — pickled onion AND the Spanish lemon in the tin — cuts through the egg yolk and olive oil richness perfectly. Cold layer is non-negotiable; it's what makes it a stack and not just a pile. Microgreens go on last or they wilt into nothing. Never fry the conserva — you're not making tuna melt, you're letting Fishwife do their job. Would make again immediately.