Sardine or Kipper Sandwich Spread Dr. Weil's Healthy Kitchen from www.drweil.com
Introduction
Sardines are a delicious and nutritious source of protein that can be enjoyed in many different ways. One of the most popular ways to enjoy sardines is by making a sandwich spread out of them. This spread is delicious, filling, and easy to make. In this article, we will be sharing a simple yet delicious recipe for sardines sandwich spread that you can make at home.
Ingredients
To make sardines sandwich spread, you will need the following ingredients:
2 cans of sardines in oil
1/2 cup of mayonnaise
1/4 cup of chopped onion
1/4 cup of chopped celery
2 tablespoons of lemon juice
1/4 teaspoon of salt
1/4 teaspoon of black pepper
Sardines
Sardines are small, oily fish that are packed with nutrients. They are an excellent source of protein, omega-3 fatty acids, and vitamins and minerals such as vitamin D, calcium, and iron. When buying sardines, it is important to choose ones that are sustainably sourced and packed in water or olive oil.
Mayonnaise
Mayonnaise is a thick, creamy sauce that is made from oil, egg yolks, vinegar, and seasonings. It adds flavor and creaminess to the sardines sandwich spread. When buying mayonnaise, look for ones that are made with simple, natural ingredients and avoid ones that contain added sugars or preservatives.
Onion and Celery
Onion and celery add crunch and flavor to the sardines sandwich spread. They are both low in calories and high in fiber, vitamins, and minerals. When chopping onion and celery, make sure to chop them finely so that they blend well with the other ingredients.
Lemon Juice, Salt, and Black Pepper
Lemon juice adds a tangy flavor to the sardines sandwich spread, while salt and black pepper enhance the overall flavor. When using salt, use it sparingly as sardines are naturally salty.
Instructions
To make sardines sandwich spread, follow these simple instructions:
Drain the oil from the sardines and place them in a bowl.
Add mayonnaise, chopped onion, chopped celery, lemon juice, salt, and black pepper to the bowl.
Mix all the ingredients together until well combined.
Refrigerate the spread for at least 30 minutes to allow the flavors to meld together.
Serve the sardines sandwich spread on your favorite bread or crackers.
Tip
For a more flavorful sardines sandwich spread, you can add other ingredients such as chopped herbs, garlic, or hot sauce. Be creative and experiment with different flavors to find your favorite combination.
Nutrition
Sardines sandwich spread is a nutritious and filling snack that is packed with protein, healthy fats, and vitamins and minerals. One serving (2 tablespoons) of sardines sandwich spread contains:
Calories: 120
Protein: 7 grams
Fat: 10 grams
Carbohydrates: 2 grams
Fiber: 0 grams
Sugar: 0 grams
Sodium: 220 milligrams
Sardines are an excellent source of omega-3 fatty acids, which are important for heart and brain health. They also contain vitamin D and calcium, which are important for bone health. Mayonnaise is high in calories and fat, so it should be consumed in moderation. However, it does add flavor and creaminess to the sardines sandwich spread. Onion and celery are low in calories and high in fiber and vitamins. They add crunch and flavor to the sardines sandwich spread without adding many calories. In conclusion, sardines sandwich spread is a delicious and nutritious snack that can be enjoyed in many different ways. It is easy to make, filling, and packed with nutrients. Give it a try and see how it becomes your favorite go-to snack!
