Smashed Sardines

I am always ‘prescribing’ sardines, wether it be for bone density, hypertension, high cholesterol, asthma, skin health or mood regulation these little ‘super’ fish tick a lot of boxes. Being small they haven’t accumulated lots of heavy metals, they are sustainable and not over fished, and provide good amounts of essential omega 3 fatty acids and calcium.

If you’re like me and find ’fishy’ fish difficult then this recipe from Janella Purcell’s Wholefood Kitchen might excite you, or at the very least make sardines more enjoyable.

• 1 tbsp tahini

• ½ tbsp grated lemon zest

• 1 tbsp lemon juice

• 2tbsp parsley or dill, finely chopped

• 75gm tin of sardines in olive oil, drained & mashed.

• In a bowl, mix tahini, lemon zest, lemon juice and parsley or dill. Add sardines and adjust seasonings if necessary, you may wish to add more lemon juice. Spread on wholemeal sourdough, rice cakes, ryvitas or corn thins.