Recipe by Nicola Galloway - reproduced with kind permission from her Homegrown Kitchen cookbook. 

This butter is a delicious way to increase your levels of Omega 3!

Omega 3 is essential for reducing inflammation in your body [see blog post here] and unfortunately many people are deficient in this important fatty acid due to our western diets. Sardines are also a great source of vitamin D, calcium and are a complete protein.

When I mention the word sardines, faces begin to screw up before I have even finished the word. I wanted to include this recipe to show that sardines don’t have to be a horrible experience and that small oily fish such as these can be easily (and cheaply) incorporated into your family’s diet. You can also use mackerel in place of sardines for an equally nutritious substitute.

Don’t knock this until you’ve tried it. I encourage you to give this ago and I’d love to know how you go.

You will need:

  • 50g soft butter (organic if possible)
  • 2 tablespoons extra virgin olive oil
  • 105g can good quality sardines in spring water, well drained
  • 1 teaspoon lemon zest
  • 2 teaspoons lemon juice
  • 1 tablespoon finely chopped parsley
  • Salt and cracked pepper

Place the butter and oil in a bowl and use a fork to mash to a smooth paste. Add the sardines and keep mashing until combined. Add the remaining ingredients, mixing well to combine. Adjust seasoning to taste, with extra salt and lemon juice as needed. Spoon into a container and keep refrigerated. Consume within 3 days.

Serve on rice cakes, toasted sourdough bread or even as a dip with carrot sticks.


The Original recipe can be found within Nicola Galloways Homegrown Kitchen cookbook available at https://www.homegrown-kitchen.co.nz/homegrown-kitchen-cookbook/