Sardine spread is the omega-3 powerhouse that actually tastes good: canned sardines mashed with sautéed sweet onion, garlic, and avocado, brightened with lemon juice, zest, and a whisper of cayenne. Blended until smooth in the food processor, it turns out like a rich seafood mousse rather than anything fishy. Scoop it up with cucumber slices and you've got a nutrient-dense snack in minutes.
SERVES 6
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!
INGREDIENTS
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
COOKING INSTRUCTIONS
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.
Pro Tips
- Cook the onions the full seven minutes until genuinely soft and sweet — they mellow the sardines' intensity more than anything else in the bowl.
- Drain the sardines well before mashing; excess packing oil or water makes the spread loose and dulls the lemon.
- The avocado does double duty as creaminess and fat — make sure it's ripe enough to blend completely smooth or you'll find green flecks throughout.
- Blend a full minute longer than feels necessary; the smoother texture reads far less 'fishy' on the tongue than a chunky mash.
- Taste before serving and add lemon half a teaspoon at a time — brands of canned sardines vary widely in salt and richness.
Frequently Asked Questions
How long does sardine spread keep?
About two days in an airtight container in the refrigerator. Press plastic wrap onto the surface to keep the avocado from browning.
Can I use fresh sardines instead of canned?
Yes — grilled fresh sardines taste delicious here. Cool them completely, remove the skin and bones, then mash with the remaining ingredients.
How do I make it less fishy-tasting?
The onion, avocado, and generous lemon already do most of the work. If you're new to sardines, start with two tablespoons of lemon juice and add the third only after tasting.
Is this spread nutritious?
Very — sardines are loaded with omega-3 fats, vitamin D, vitamin B12, and selenium, which makes this one of the smartest snacks you can make from a can.
Recipe Card
Ingredients
Method
- COOKING INSTRUCTIONS 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.
