lunch

Sardine and Avocado Mash on Crispbread

PostpartumNordic-inspiredEasyServes 210 min

Mashed sardines and avocado spread over crunchy rye crispbreads.

Sardines are a fantastic, low-mercury fish that punch above their weight in both DHA and calcium, especially important now that breast milk draws on the mother's own reserves. Avocado adds a creamy richness packed with healthy fats, providing the dense, steady energy a nursing mother needs. This simple, no-cook lunch takes minutes to throw together, making it ideal when you need deep nourishment without spending time at the stove.

View Nutrition Facts

One serving≈340 kcal · 16 g protein

Calories340 kcal

Protein16 g

Carbs28 g · 2.3g sugar

Fat21 g · 2.9g sat

Fiber11 g

Sodium710 mg

Folate104 mcg DFE

Iron2.8 mg

Calcium214 mg

Choline54 mg

Iodine46 mcg

Vitamin D89 IU

Vitamin B124.1 mcg

DHA + EPA440 mg

Zinc1.7 mg

from its ingredients

Ingredients

1 can sardines in oil, drained
1 avocado, halved and pitted
½ lemon, juiced
1 tbsp dijon mustard
¼ red onion, finely chopped
2 tbsp fresh dill, chopped
4 rye crispbreads
¼ tsp salt
¼ tsp black pepper

Method

1In a medium bowl, combine the drained sardines and scooped avocado.
2Use a fork to mash them together until mostly smooth but still slightly chunky.
3Stir in the lemon juice, dijon mustard, finely chopped red onion, and dill.
4Season with salt and black pepper to taste, adjusting the lemon juice if needed.
5Divide the mash evenly among the rye crispbreads and serve immediately.

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