Tinned sardines are a cost-effective way to get plenty of heart-healthy oily fish. Keep a can in the cupboard for a quick dinner or lunch for one
Nutrition and extra info
Nutrition: per serving
- kcal444
- fat16g
- saturates4g
- carbs39g
- sugars7g
- fibre4g
- protein33g
- salt2.1g
Ingredients
- 2 slices sourdough bread, toasted
Sourdough
sow–er-dohSourdough is a method of leavening bread, based on uncooked bread dough (known as 'mother…
- 1 large garlic clove, halved
- 135g can sardines in olive oil
Sardine
sar-deenSardines are named after the island of Sardinia, where they were once found in abundance. Found…
- 130g cherry tomatoes, halved
- handful watercress
Watercress
wort-er-cressWith deep green leaves, and crisp, paler stems, watercress is related to mustard and is one of…
- 1 tbsp parsley, roughly chopped
Parsley
par-sleeOne of the most ubiquitous herbs in British cookery, parsley is also popular in European and…
- ½ lemon, to serve (optional)
Lemon
le-monOval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…
Method
Rub each piece of toast with the garlic. In a small bowl, mix the sardines and their oil with the tomatoes and the watercress, then season. Sit half the mixture on each slice of toast, piled high. Scatter over the parsley and squeeze over the lemon, if you like.
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