Sardines are sustainable, delicious and good for you

Ingredients

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)
Method
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.