Sardine Spread

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Sardines are a superfood. Packed with high-quality protein and healthy omega-3 fats, these little fish help satisfy and sustain. In addition to these macronutrients, sardines also provide calcium, iron, magnesium and zinc. Opt for bone-in, as the bones are soft, edible and contain the most calcium.

  • 1 can Sardines (canned in olive oil)
  • 1 Lemon, zest and juice
  • 2 tbs Diced onion
  • 2 tbs Chopped parsley, fresh
  • 1 tsp Pepper
  • Salt to taste

1. Remove sardines from can and add (with olive oil) to bowl.

2. Zest lemon, add to bowl. Juice lemon, add to bowl.

3. Dice onion and parsley and add.

4. With large fork, combine ingredients well. Serve with fresh greens, sourdough bread or crackers.

Serves 1 | Time to Table 10 mins