Click to Call
Two Tasty Sardine Spreads

We have two Sardine spread ideas today… one bears a Mediterranean accent, and another, adapted from Dr. Andrew Weil, offers a Scandinavian spin.

Sardines rank among the richest sources of omega-3 fatty acids (1,200 mg per 4-3/8 oz can), and offer ample amounts of calcium (400 mg per 4-3/8 oz can) and vitamin D (290 IU per 4-3/8 oz can).

We went all the way to Portugal to find our succulent Sardines, picked and packed by a family that's been at it for more than a century. For Vital Choice, they custom-pack Sardines harvested when levels of fat, omega-3s and flavor reach their seasonal peak.

If you enjoy a bit of heat, use our Spicy Sardines, packed with a single red chili pepper.

Sardines and Watercress on Toast
Adapted from BBC Good Food magazine, November 2004.

Serves 1

1 slice whole grain or pumpernickel bread
Garlic clove, halved
Ripe tomato, thinly sliced
1 can (4
3/8 oz) Vital Choice Portuguese Sardines
Handful of organic watercress or wild arugula (rocket)
Splash of balsamic vinegar

  • Lightly toast the bread. Rub the cut side of the garlic over the surface of the toast and arrange the tomato slices on top.

  • Add seasoning as desired. (Our Organic Salmon Marinade Mix would go well with this spread.)

  • Break up the sardines with a fork and arrange on top. Pile on the watercress and drizzle with balsamic vinegar.

Scandinavian Sardine Spread

This Scandinavian-style spread from Andrew Weil, M.D. ( is delicious on dense, thin-sliced pumpernickel bread or whole grain crackers.

Serves 1
12 teaspoons Dijon mustard
1 tablespoon onion, finely chopped
1/2 teaspoon fresh lemon juice

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

  • Add the onion and lemon juice and stir.

  • Spread on whole grain bread, brown pumpernickel bread, or whole grain crackers.

Copyright 2004 Weil Lifestyle, LLC

Check out these customer favorites

Welcome to Vital Choice

Sign up for our email newsletter and receive your FREE Seafood Recipe Guide, plus:

  • Be the first to know about exclusive offers and deals
  • Get delicious recipes delivered straight to your inbox
  • Stay on top of the latest health news and trends

Thank you for subscribing!

You will now receive health, nutrition, and eco news, tasty recipes, and special offers in your inbox every week!

To ensure that you see our messages, please add to your email "safe sender" or "white" list.

Click the button below to download your free seafood cooking guide and recipes e-booklet.