Sardine or Kipper Sandwich Spread

Sardine or Kipper Sandwich Spread

 

Description

This Scandinavian-inspired spread is wonderful on dense, thin-sliced pumpernickel bread or whole grain crackers. Sardines or kippers are rich sources of omega-3 fatty acids, known to help reduce risk of heart disease, high blood pressure and cancer.

Food as Medicine

Sardines are an excellent source of vitamin B12. A four-ounce serving provides 137 percent of the Daily Value for this important nutrient.

 

 
Ingredients

1 can sardines packed in water, or kipper snacks
1-2 teaspoons Dijon mustard
1 tablespoon onion, finely chopped
½ teaspoon fresh lemon juice

 
Instructions

1. Drain the fish and mash them with a fork in a bowl together with the mustard. 

2. Add the onion and lemon juice.

 

 

Serves 1 or 2
Nutrients Per Recipe
Calories: 193.9 
Protein: 21.2 grams
Fat: 10.8 grams
Saturated Fat: 2.4 grams
Monounsat Fat: 4.6 grams
Polyunsat Fat: 2.5 grams
Carbohydrate: 1.7 grams
Fiber: 0.4 grams
Cholesterol: 68.9 mg
Vitamin A: 108.7 IU
Vitamin E: 1.0 mg/IU
Vitamin C: 3.9 mg 
Calcium: 80.8 mg
Magnesium: 43.5 mg

 

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