Things to do with sardines

http://www.drweil.com/drw/u/RCP00183/Sardine-or-Kipper-Sandwich-Spread.html Sardine or Kipper Sandwich Spread

Description

This Scandinavian-inspired spread is wonderful on dense, thin-sliced pumpernickel bread or whole grain crackers. Sardines or kippers are rich sources of omega-3 fatty acids, known to help reduce risk of heart disease, high blood pressure and cancer. Dr. Weil demonstrates how to make this dish,Sardine or Kipper Sandwich Spread in his healthy kitchen. Food as Medicine Sardines are an excellent source of vitamin B12. A four-ounce serving provides 137 percent of the Daily Value for this important nutrient.

Ingredients

1 can sardines packed in water, or kipper snacks 1-2 teaspoons Dijon mustard 1 tablespoon onion, finely chopped ½ teaspoon fresh lemon juice

Instructions

1. Drain the fish and mash them with a fork in a bowl together with the mustard. 2. Add the onion and lemon juice. Serves 1 or 2 Nutrients Per Recipe Calories: 193.9  Protein: 21.2 grams Fat: 10.8 grams Saturated Fat: 2.4 grams Monounsat Fat: 4.6 grams Polyunsat Fat: 2.5 grams Carbohydrate: 1.7 grams Fiber: 0.4 grams Cholesterol: 68.9 mg Vitamin A: 108.7 IU Vitamin E: 1.0 mg/IU Vitamin C: 3.9 mg  Calcium: 80.8 mg Magnesium: 43.5 mg