Delicious Beginner Sardine Recipe
Serves: 3
Packed with omega-3′s and rockin’ with very low levels of PCBs (the harmful chemicals found in salmon) and mercury (the harmful metal found in tuna), sardines have made their way onto our lunch plates, and are likely never wandering off. Welcome to our pantry… or shall we say, the sardine jungle?! :) If you are sardine newbie, this is for you! The kalamata olives, lemon (meyer lemons are awesome in this), and mustard or balsamic vinegar are helpful with adding more flavor. The boneless skinless sardines make them much less intimidating too! Think of this as a Mediterranean Style Seafood Dish!
  • 2 tins of sardines, boneless, skinless, in water or in olive oil
  • 1 tablespoon of olive oil, only if your sardines were packed in water
  • 2 tablespoons fresh lime or lemon juice, to taste
  • Zest from 1 lemon
  • 6 to 8 Kalamata olives, pitted
  • 1 to 2 tablespoons of your favorite mustard
  • 1 ripe tomato, roughly chopped
  • 1 can chickpeas, drained
  • ½ cup spinach
  • Fresh cracked pepper to taste
  1. Using a mini food processor, , puree the sardines with the lemons juice, lemon zest, mustard and olives until everything is a nice smooth texture. Then stir in the tomatoes, spinach and chickpeas. Eat by the spoon, on whole grain crispy bread, on a salad, with sliced fruit, or with veggies.
  2. Note: In photo above, I mixed, but did not puree the sardines with the other items. I also chopped the olives. Once you love sardines the way we do, you’ll just mix in the dressing items like you do with tuna .
Nutrition Information
Serving size: ⅓ recipe Calories: 296 Fat: 11 g Carbohydrates: 27 g Sodium: 481 mg Fiber: 8 g Protein: 23 g
Recipe by Nutrition Twins at