Appetizers, Fish and Seafood, Ingredients, Mediterranean Diet Recipes

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.

Simple Mediterranean Sardine Spread

Author: Elena Paravantes RDN
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  • 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


  • Empty the sardines in a bowl and smash with a fork. Add chopped tomato and caper and mix well.
  • Add yogurt with lemon juice and mix until you have creamy consistency but still slightly chunky.
  • Add pepper flakes and salt and pepper to taste and mix.
  • Serve on bread or with crackers.
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  • Reply Tom Huntley February 7, 2014 at 6:20 pm


    Having the nutrition information included would be of benefit for us who have calorie and/or other nutritional restrictions.

  • Reply Jasmine March 30, 2014 at 1:40 pm

    Just tried this as a sandwich spread and it was delicious!! I’ve been trying to get more healthy fish into my diet lately but I’ve always been a bit concerned about the mercury content of fish. Sardines don’t have a high mercury content so they’re safer to eat. I only can get canned sardines and I was struggling to find a way to make them tasty, but I am so glad I found this!!!

    • Reply Elena Paravantes RD April 1, 2014 at 8:23 am

      Thanks Jasmine! I’ll be including more canned fatty fish recipes, since they are so convenient and maintain their nutrition status, even canned.

  • Reply Get More Fish in Your Diet. It's Easy | Olive Tomato May 27, 2014 at 4:44 pm

    […] a spread and serve on […]

  • Reply 10 Greek Food Ingredients to Add to Your Diet Now | Olive Tomato November 13, 2014 at 4:48 pm

    […] Alternatively:Make an easy sardine spread- recipe […]

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