Simple Mediterranean Sardine Spread

I’ve been mentioning and posting quite a few photos of sardines these past few weeks on the Olive Tomato facebook page, grilled or marinated these are great little fishes. And while they are super-healthy and tasty, what can you do if fresh sardines are not available or you just don’t really cook fish? Well, as I mentioned in the previous post, canned sardines are just as fine.

A simple recipe that you can make at home is a spread that is an alternative to the traditional tuna salad. You can spread on bread for a sandwich or as I did here on little pieces of whole wheat bread topped with a slice of cherry tomato for a tasty but healthy appetizer.

There are versions with cream cheese or mayonnaise, I use Greek style yogurt (strained) instead, to give the creamy texture but without all the fat.

Try and choose sardines canned in olive oil rather than some generic vegetable oil.

Mediterranean Sardine Spread

INGREDIENTS

• 3 ounces canned sardines (100 grams)
• 2-3 teaspoons capers
• 2 teaspoons diced tomato
• 2 tablespoons Greek style yogurt (strained yogurt)
• 2 teaspoons lemon juice
• 1 teaspoon pepper flakes
• Salt and pepper to taste

DIRECTIONS
1. Empty the sardines in a bowl and smash with a fork. Add chopped tomato and caper and mix well.

2. Add yogurt with lemon juice and mix until you have creamy consistency but still slightly chunky.

3. Add pepper flakes and salt and pepper to taste and mix.

Serve on bread or with crackers.

Tags: Mediterranean fish appetizer, Omega-3 fatty acids, sardine spread, Sardines