Sardine "Tonnato" Spread

Gluten Free
Dairy Free
Low Fod Map
Health score
9%
Sardine "Tonnato" Spread
15 min.
4
207kcal

Suggestions


Indulge in a creamy, savory delight with our Sardine "Tonnato" Spread, a dish that captures the essence of Mediterranean flavors while catering to various dietary needs. Perfectly gluten-free, dairy-free, and Low FODMAP, this spread is an excellent choice for those seeking a healthy yet delicious addition to their lunch or dinner table.

This unique recipe boasts a rich nutritional profile, packing an impressive flavor punch with just a handful of ingredients. The brisling sardines are not only a great source of protein but also provide healthy fats that keep you satisfied. Enhanced by the zesty brightness of fresh lemon juice and the distinct, briny tang of capers, each bite of this spread is sure to awaken your taste buds and transport you to sun-soaked shores.

In just 15 minutes, you can create a versatile spread that can be used in various ways. Whether slathered on gluten-free toast, as a filling for lettuce wraps, or as a sophisticated topping for veggie sticks, the Sardine "Tonnato" Spread serves as a splendid centerpiece for a wholesome meal. Sprinkle some chopped parsley for a fresh finish, and let this dish shine as a nutritious highlight of your culinary repertoire. Dive into this delightful spread and savor the balance of flavors and textures!

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoons capers drained chopped
  • tablespoon parsley fresh finely chopped
  • teaspoons juice of lemon fresh
  • teaspoon lemon zest fresh finely grated
  • 0.3 cup mayonnaise 
  • 0.1 teaspoon salt 
  • 7.5 oz sardines packed in olive oil, drained canned

Equipment

  • bowl

Directions

  1. Mash together all ingredients in a bowl with a fork until combined well.

Nutrition Facts

Calories207kcal
Protein26.03%
Fat72.95%
Carbs1.02%

Properties

Glycemic Index
28.5
Glycemic Load
0.07
Inflammation Score
-2
Nutrition Score
13.558260891749%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
2.15mg
Luteolin
0.01mg
Kaempferol
1.33mg
Myricetin
0.15mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:207.45kcal
10.37%
Fat:16.56g
25.48%
Saturated Fat:2.46g
15.36%
Carbohydrates:0.52g
0.17%
Net Carbohydrates:0.37g
0.13%
Sugar:0.18g
0.2%
Cholesterol:81.36mg
27.12%
Sodium:353.09mg
15.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.29g
26.59%
Vitamin B12:4.77µg
79.48%
Selenium:28.36µg
40.51%
Vitamin K:41.05µg
39.1%
Phosphorus:264.54mg
26.45%
Calcium:207.37mg
20.74%
Vitamin D:2.58µg
17.2%
Vitamin B3:2.81mg
14.05%
Vitamin E:1.57mg
10.44%
Iron:1.68mg
9.33%
Vitamin B2:0.13mg
7.45%
Potassium:224.82mg
6.42%
Magnesium:22.14mg
5.54%
Copper:0.11mg
5.47%
Zinc:0.74mg
4.9%
Vitamin B6:0.09mg
4.67%
Manganese:0.08mg
3.86%
Vitamin B5:0.38mg
3.76%
Vitamin C:2.99mg
3.62%
Vitamin B1:0.05mg
3.07%
Vitamin A:153.21IU
3.06%
Folate:8.35µg
2.09%
Source:Epicurious