I was slower to warm up to sardines, but now I’m hooked – they’re a protein powerhouse that elevates any salad or snack plate.

Why sardines?

• Rich source of minerals and vitamins, notably B12, selenium, vitamin D, and iron.
  • A 100 g serving (one can) of sardines provides:
    • 149% recommended daily amount of B12
    • 75% recommended daily amount of selenium
    • 68% recommended daily amount of vitamin D
    • 16% recommended daily amount of iron
• Excellent source of omega-3 fatty acids.
  • A 100 g serving contains 1480 mg of omega-3, which is a significant amount in the human diet. This is literally brain food!
• Because they are so low on the food chain, they are very low in mercury.
• Excellent source of protein. One can contains 15 grams of protein.

Here is my go-to sardine recipe and favorite way to eat these tiny nutritional powerhouses! Add a burst of flavor to your meals with this easy and delicious sardine recipe. This mix is perfect for topping crackers or toast, using as a filling in tacos, or adding protein-packed flavor to salads.

Ingredients:

• 1 can sardines in olive oil (drained)
• 1 TBSP Primal Kitchen Chipotle Lime mayo (or regular mayo)
• Juice of 1/2 lime
• 1 TBSP fresh herbs, chopped (dill, parsley, cilantro, and/or basil)
• 1/2 tsp Trader Joe’s Chili Lime seasoning (optional)

Instructions:

1. Mash the sardines in a bowl with a fork until they’re mostly smooth.

2. Mix in the mayo, lime juice, fresh herbs, and Chili Lime seasoning (if using) until well combined.

3. Adjust seasoning to taste.

4. Serve on crackers, sourdough toast, salads, a lettuce wrap, or enjoy straight up!

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.