Sardines on Toast
Mellow the strong taste of tinned fish with garlicy veg and toast in this omega 3 packed lunch. Perfect for healthy hearts and minds.
Ingredients
- 1 can tinned sardines (or other canned oily fish like mackerel)
- 0.5 tbsp oil from sardines can
- 3 thick slices wholemeal bread
- 1 clove garlic
- 150 g mushrooms (sliced)
- 16 cherry tomatoes (chopped into quarters (or can of chopped))
- 100 g spinach (roughly chopped (or kale))
Instructions
- Open the sardines/mackerel and drain half a tbsp of the oil into a frying pan.
- Heat the oil and fry the garlic and mushrooms for 5 mins.
- Add the cherry tomatoes and spinach.
- Toast the bread and serve the mushroom mix and sardines on top.
Notes
Prep Tips:
You can use any canned oily fish for this. Choose one that is skinless and boneless and ideally in a quality oil like olive or rapeseed rather than
Health Tips:
Choose a canned fish that is in a quality oil like olive or rapeseed rather than vegetable or sunflower.
The main benefit to eating these oily fish is the omega 3 fats that they are rich in. These fats are essential for our health as we cannot make them, and there are few sources as accessible as oily fish.
Eco Tips:
Make sure your canned fish is from a sustainable source. Look for the MSC logo or a brand that you know has a good sustainability policy.
Try to use seasonal greens and tomatoes for this meal. Cherry tomatoes should be available from the UK from Jun to Oct. Out of season you can use chopped tomatoes instead. Spinach season is Apr - Oct, so use Kale or Cavolo Nero from Nov-Mar. This reduces the distance the foods have travelled and therefore reduces their carbon footprint (it generally means we eat fresher and more nutritious foods too!)
NUTRITION: Amount and (% RDA)
Calories: 356kcal (18%)Carbohydrates: 35g (12%)Protein: 22g (44%)Fat: 16g (25%)Saturated Fat: 3g (19%)Sodium: 299mg (13%)Potassium: 969mg (28%)Fiber: 7g (29%)Sugar: 8g (9%)Vitamin A: 5355IU (107%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 7mg (35%)Vitamin B5: 2mg (20%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 47mg (57%)Vitamin D: 1µg (7%)Vitamin E: 3mg (20%)Vitamin K: 252µg (240%)Calcium: 134mg (13%)Copper: 1mg (50%)Folate: 157µg (39%)Iron: 4mg (22%)Manganese: 2mg (100%)Magnesium: 108mg (27%)Phosphorus: 251mg (25%)Selenium: 33µg (47%)Zinc: 2mg (13%)
Tried this recipe?Let us know how it was!