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Omega-3 Sardine, Cucumber & Egg Bites

A fresh, nutrient-dense snack or light meal made with sardines, boiled eggs, crisp cucumber, red onion, dill, lemon and extra virgin olive oil. These little bites are naturally rich in protein, omega-3 fats and important micronutrients.

Ingredients:

1 large cucumber
1 tin sardines, drained, around 100–120 g
2 hard-boiled eggs, finely chopped
2 tbsp red onion, very finely chopped
1–2 tbsp fresh dill, finely chopped
1 tbsp extra virgin olive oil
1–2 tsp fresh lemon juice
½ tsp lemon zest, optional
Freshly ground black pepper, to taste
Small pinch of salt, only if needed

Instructions:

Wash the cucumber and cut it into thick rounds, around 1–1.5 cm thick, so they are strong enough to hold the topping.
Place the sardines in a bowl and gently break them up with a fork. Add the chopped boiled eggs, red onion and fresh dill.
Drizzle over the extra virgin olive oil and lemon juice, then add the lemon zest if using. Season with freshly ground black pepper. Taste before adding salt, as sardines can already be naturally salty.
Mix everything gently, keeping some texture rather than mashing it completely smooth.
Arrange the cucumber slices on a serving plate. Spoon a generous amount of the sardine and egg mixture onto each cucumber round.
Finish with a little extra fresh dill and black pepper.

Preparation: 10 minutes
Boiling eggs: 8–10 minutes
Total: around 20 minutes

Makes around 12–15 bites, enough for 2 people as a light meal or 4 people as an appetiser.

Optional Add-Ins:

You can also add a little Dijon mustard, capers, chopped parsley or a spoonful of full-fat Greek yoghurt if you want the mixture slightly creamier.

Nutritional Highlights:

Sardines are naturally rich in EPA and DHA omega-3 fatty acids, as well as protein, vitamin B12 and selenium. If you eat the soft sardine bones, they also provide calcium. Eggs add more protein and choline, while extra virgin olive oil contributes monounsaturated fats and polyphenols.

Cucumber keeps the recipe fresh and light, while red onion, dill and lemon add flavour without needing a heavy dressing.