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Sardine or Kipper Sandwich Spread

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.


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


1. Drain the fish and mash them with a fork in a bowl together with the mustard.

2. Add the onion and lemon juice.

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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.

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