I rarely use canned products but fresh sardines are hard to come by. Sardines are loaded with nutrients, so it is worth the trade-off! They are a great source of omega-3 fats, vitamin D, vitamin B12 and selenium. If you do find fresh sardines, they taste delicious grilled!


1 tbsp/15 g ghee

½ sweet onion, chopped

1 clove garlic, minced

8 oz/227 g of canned sardines, drained and mashed

½ cup/115 g avocado (about 1 medium avocado)

3 tbsp/44 ml fresh lemon juice

½ tsp lemon zest

¼ tsp cayenne pepper

cucumber slices for dipping

Heat ghee in a saucepan over medium heat. Sauté onions until soft, about 7 minutes. Add garlic and sauté until fragrant, about 2 minutes. Place onions, garlic, sardines, avocado, lemon juice, lemon zest and cayenne pepper in a food processor and blend until smooth. Serve with cucumber slices for dipping.