Looking for a versatile and flavourful topping? This spread is perfect for your sandwiches or wraps, and it also doubles as a delicious dip for crackers and raw veggies. With sardines cleverly blended in, even the pickiest eaters can enjoy the amazing nutritional benefits sardines offer, including 465 mg of calcium and 1.5 g of omega-3 per serving. A tasty and nutritious option that everyone will love… it even converted some skeptics in my household!
Enjoy!
Preparation
5
min
Cooking
0
min
Portion
2
Ingredients
- 3 cans (approximately 100 g each) of sardines in water
- 60 ml (¼ cup) of tomato sauce
- 60 ml (¼ cup) of plain 0% Greek yogurt
- 15 ml (1 tbsp) of Dijon mustard
- 1 green onion, finely sliced
Optional:
- 7.5 ml (½ tbsp) of fresh dill, finely chopped
- Hot sauce (e.g., RedHot), to taste
Preparation
- In a small bowl, mash the sardines with a fork.
- Mix in the remaining ingredients. Season to taste.
- Enjoy between two slices of whole grain bread or as a dip with crackers or fresh veggies!
Notes
Store in an airtight container in the refrigerator for up to 5 days. Do not freeze.
Registered Dietitian Nutritionist in Quebec City
