Sardines For Beginners

It wasn't actually that long ago that I though of sardines as disgusting. I really wanted to learn to eat them, as I know how good they are for us. They are an excellent source of omega 3 fats and high in nutrients such as vitamin B12, vitamin D, calcium (if eaten with the bones), phosphorus and selenium.

It is also considered one of the most sustainable fish available.

A fellow nutritional therapist recommended I make a paste to try and mask that intense fishy taste so I started experimenting. This is my favourite recipe and having had this plenty of times I have actually learnt to like sardines, just as they are. Hope you will too!


  • 2 cans sardines (in olive oil or brine)
  • 2 tbs tomato paste
  • 3 sundried tomatoes
  • 1 clove garlic
  • juice from 1 lemon
  • pinch of salt
  • parsley
  • walnuts (fine to omit if you don't have any)


  1. put all ingredients apart from parsley and walnuts into a bowl (use a garlic press for the garlic)
  2. mix together with a hand blender
  3. cut a bit of parsley and mix in with a fork
  4. crumble a few walnuts on top

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