From Mireille Guiliano’s The French Women Don’t Get Fat Cookbook
Sardines are one of the most concentrated sources of Omega 3 fatty acids DHA & EPA, phosphous & Vit D (essential for bone health).
100g sardines in spring water, drained (we quite like ours in olive oil – just make sure no nasty oils!)
2 tbs organic butter
1 tsp Dijon mustard
1 tbs chopped fresh parsley
1 tbs chopped fresh chervil (French parsley available all year round)
1 tsp lemon juice
Salt & pepper to taste
Toast of your choice or crackers to serve
Note: You can substitute chervil for dill, baby spinach leaves or extra parsley.
- Mash sardines in a bowl with a fork. The original recipe calls to remove the bones, however, these are full of the calcium & Vit D!
- In a separate bowl, combine butter mustard, parsley, chervil, & lemon juice. Stir until smooth.
- Add mashed sardines & mix gently.
- Season to taste and spread on toasted bread.
GRW Serving tip:
Fresh avocado is a lovely addition to the toast with an extra squeeze of fresh lemon juice, cracked pepper & dusting of turmeric. You can also boil an egg on the side or make a herb omelette to make a larger meal. We are literally addicted to this dish at the moment!
Serves 4 as a snack; Serves 2 as a light lunch