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Simple Mediterranean Sardine Spread

ByElena Paravantes, MS, RD

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.

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Simple Mediterranean Sardine Spread

Author: Elena Paravantes, MS, RD
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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

Instructions

  • 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.

Elena Paravantes, MS, RDN is a Registered Dietitian Nutritionist by the U.S. Commission on Dietetic Registration (CDR). She is an expert on the Mediterranean Diet. She has been active as a clinician, consultant, author and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. Elena earned her Bachelor of Science in Human Nutrition and Dietetics and her Bachelor of Liberal Arts and Sciences in Psychology from the University of Illinois at Chicago. She holds has a Master’s Degree of Science in Health Management.

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8 Comments

  2. Does the Ingredients List have a mistake? 2 teaspoons diced tomato? That seems like a very small amount!

    Reply

  3. I know this is an old post but I want to make this so I hope you see this question – do you first drain the sardines of its oil?

    Reply

  4. Very tasty! I went a little further on the Mediterranean flavour with a little dried basil and kalamata olives, and added some spicy Ukranian red pepper paste for extra zip.4 stars

    Reply

  5. 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

  6. Suggestion:

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

    Reply