Appetizer

Print this page |

Send to a friend |

| Bookmark This Page

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.

Want more healthy, delicious recipes? Join the Dr. Weil on Healthy Aging online guide for access to hundreds of anti-inflammatory recipes and our exclusive eating guides. Sign up today and get 14 days free!

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

For your free personalized supplement recommendation, visit Dr. Weil's Vitamin Advisor.

Dr. Weil's Vitamin Advisor
FREE Personalized Vitamin Recommendation. Place your first order and receive up to 30% off!

Free Vitamin Recommendation
Order your custom vitamin plan and receive free shipping + 10% off your first order with promo code WEIL13!

Dr. Weil's Spontaneous Happiness
Achieve emotional well-being
in just eight weeks!
Start your 10-day free trial now!

Dr. Weil's Anti-Inflammatory Diet Food Pyramid
Our interactive tool can help improve overall health through diet.

Dr. Weil on Healthy Aging
Your Online Guide to the Anti-Inflammatory Diet. Start eating for your health - begin your free trial now.

Dr. Weil's Optimum Health Plan
Your 8-week plan to wellness.
Begin your journey today!

Dr. Weil's Head-to-Toe
Wellness Guide
Your guide to natural health.
Use the Wellness Guide today!

Condition Care Guide
Learn about health conditions from acne to vertigo, and Dr. Weil's view of the best treatment options for each.

Healthy Recipes
Discover a treasure trove of healthy, healing foods and creative, delicious ways to prepare them.

Q&A Library
Over 2,000 questions from you
and their corresponding answers
from Dr. Weil.

Vitamin Library
Supplement your knowledge within Dr. Weil's vitamin compendium. Learn why they are necessary and more.

Copyright © 2013 Weil Lifestyle, LLC
Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Advertising Notice

This Site and third parties who place advertisements on this Site may collect and use information about your visits to this Site and other websites in order to provide advertisements about goods and services of interest to you. If you would like to obtain more information about these advertising practices and to make choices about online behavioral advertising, please click here