Sardines have never been on my list of “go to” foods. My sisters and I used to make the “Ugly Face” every time my dad ate them. He also used to eat kippers…still don’t know what they are but they really stink. Sorry, different story : ))) So now at the ripe but not old age of 56, I came across this sardine recipe. At first I thought, “Nope, won’t be trying that recipe!” but then I look up the nutritional value. Oh  man! Sardines are off the richter scale in vitamin B12 which is a major energy booster. They also have a huge amount of omega 3 fats and loads of vitamin D, protein and calcium!

Nutritional Value

Calcium! That’s a big one if you are 50+. We need bone-building calcium. This sardine spread is fairly inexpensive and carries a big nutritional bang for the buck. Because sardines and the other recipe ingredients are easily digested in our gut, our bodies will use the nutrition to rev up the metabolism and cleanse the body : ) Did I mention how much protein there is in sardines??? 25g per 100g serving!  That means that the Sardine Spread on toast would be a complete, well balanced meal. Protein, carbs & good fats … perfect!

Healthy Sardine Avocado Spread would be great on a piece of multigrain toast but also on on top of a salad or all on its own in a bowl : )


3¼-oz. (90-g) tin of sardines in extra-virgin oil, drained and well mashed
½ medium avocado, pitted and peeled
1 teaspoon lemon juice
1 garlic clove, crushed
Sea salt and freshly cracked black pepper, to taste
Lemon wedges, to serve


  1. Combine the sardines, avocado, lemon juice, and garlic in a medium bowl
  2. Mash with a fork until well-combined or to your desired consistency.
  3. Season to taste and serve with lemon wedges. Serves 1

Adapted from MindBodyGreen facebook post, Nov. 1, 2016

This Healthy Sardine Mash is loaded in nutritional value. Protein, calcium, omega 3's, vitamin B12 and D. Combined with a salad or piece of toast, this makes a nutritionally packed, complete meal. Forever Fit. Duncan, BC