Sardine Pâté on Rye Crispbread
Sardines mashed with lemon and black pepper on rye crispbread — a savoury snack carrying roughly a full day's omega-3 in 285 kcal.
Sardines mashed with lemon and black pepper on rye crispbread — a savoury snack carrying roughly a full day's omega-3 EPA+DHA in 285 kcal.
Ingredients (1 serving)
- Sardines — 90 g
- Rye crispbread — 3 slices
- Lemon juice — 1 tsp
- Black pepper — 1 pinch
Macros per serving
- Calories: 285 kcal
- Protein: 22 g
- Fat: 13 g
- Carbs: 20 g
- Fiber: 4 g
Key micronutrients
- Omega-3 EPA+DHA — ~1.4 g
- Calcium — ~300 mg
- Vitamin D — ~160 IU
Why it earns a spot in the rotation
- ~1.4 g of omega-3 EPA+DHA from a small tin of sardines — close to a full day's worth without a fish-oil capsule.
- ~300 mg of calcium, mostly from the soft, edible sardine bones — one of the few whole-food sources that rivals dairy.
- 22 g of protein at 285 kcal makes this a dense snack rather than a light one — it can stand in for a small meal.
- No cooking, no fridge space reserved for leftovers — a tin and a packet of crispbread keep indefinitely in a cupboard.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
