I’ve been looking for a simple way to use sardines and this recipe from Dr. Weil is really good. Sardines are very high in Omega 3 fatty acids and are one of the healthier choices we can make as far as mercury contamination goes. And an added bonus… I had no idea they were so high in vitamin B12.

Even so, I was hesitant to try them, as I didn’t like the idea of the head, skin and tail. So to start, I bought a can which had all of that removed already.

Neither my husband nor my son wanted to try them, but they did. We all thought this was delicious. I served the spread on healthy crackers. Next time I might try the kippered (smoked) herring. (I added extra onion and lemon juice).

Sardine or Kipper Sandwich Spread
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. 

Dr. Weil demonstrates how to make this dish, Sardine or Kipper Sandwich Spread in his healthy kitchen.

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.

1 can sardines packed in water, or kipper snacks
1-2 teaspoons Dijon mustard
1 tablespoon onion, finely chopped
½ teaspoon fresh lemon juice
1. Drain the fish and mash them with a fork in a bowl together with the mustard. 

2. Add the onion and lemon

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