Adapted from Food for Thought—Healing Foods to Savor
Sardines are an excellent source of omega-3 fats (DHA, EPA), and this recipe specifies water-packed sardines, because they provide more than twice the amount of these healthy fats compared to sardines packed in oil. (This because the healthy fats are discarded when the sardines canned in oil are drained). The parsley, capers, and lemon zest provide wonderful flavors, as well as many disease-fighting plant protectors. And the edible bones in the sardines are a great source of calcium – each serving providing as much calcium as half a cup of milk or 13% of the Daily Value.
- 2 (3 3/4-oz) cans sardines, unsalted, packed in water, drained
- 2 tbsp. mayonnaise (preferably organic*)
- 2 tbsp finely chopped fresh flat-leaf parsley (or more to taste)
- 2 tbsp capers, drained, chopped
- 1 tsp finely grated fresh lemon zest
- 1 tsp fresh lemon juice
- Dash black pepper
- 1/8 tsp salt (or to taste)
Mash together all ingredients in a bowl with a fork until combined well. Makes 2 servings as sandwich spread or 4 servings as dip for crackers.
Makes 4 servings. Each serving provides about 120 calories, 9g protein, 9g fat (2g sat), 48 mg cholesterol, 1g carbohydrate (0g sugar, 0g fiber), 130 mg calcium, 20 mg magnesium, 265 mg sodium, 200 mg potassium.
*Choosing organic indicates that ingredients must come from non-GMO crops, which decreases the likelihood of environmental contaminants.