Sardines with Lemon Butter

Instructions

1. Drain the sardines. Remove from tin and pat gently dry. Keep whole or break into large pieces.

2. Heat the pan. Melt butter in a skillet over medium heat.

3. Cook sardines. Add sardines and cook 2-3 minutes until they start to crisp. Gently flip and cook another 2 minutes.

4. Add garlic. Push sardines to one side. Add garlic to the butter and cook 30 seconds until fragrant.

5. Finish. Remove from heat. Add lemon juice, parsley, and red pepper flakes if using. Swirl to combine.

6. Serve. Plate sardines and spoon lemony butter over the top.

Why Sardines?

• One of the most nutrient-dense foods available
• High in omega-3s, vitamin D, calcium, and B12
• Low in mercury (small fish = less accumulation)
• Affordable and shelf-stable
• Bones are soft and edible (extra calcium)

Serving Ideas

• Over a bed of greens
• With avocado
• On cheese crisps
• Straight from the plate (carnivore style)

Notes

• Use sardines packed in olive oil for best flavour
• Fresh sardines are even better if you can find them
• Don’t overcook—they’re already cooked in the tin
• Smoked sardines add another dimension