Sardines are sustainable, delicious and good for you
1 tin Brunswick sardine, soya oil (use your favourite brand)
1/2 of 1 small onion (sliced or finely chopped)
1/2 of 1 small hot pepper (sliced or finely chopped) optional
dash of black pepper
tiny splash of ketchup (optional)
Open the tin of sardine, remove the sardines, discard the oily liquid. Use a fork to open each sardine and remove the bone and roe ( the roe is the fully ripe internal egg masses in the ovaries of some fish, some people eat it, they said, it is the source of omega-3 fatty acids, however, I cannot eat, so I removed it)
Use a fork to flake the sardines. Add the onion, hot pepper, black pepper and ketchup. Gently stir to combine all the ingredients together. It is serve with bread or crackers.