Sardines and salad on toast
Skill level: Easy peasy
Costs: Cheap as chips
This sardines and salad on toast recipe is such an easy lunch time snack or starter recipe to rustle up. It only takes 13 mins to prepare and cook and is healthy too. This recipe serves 8 people but you can half the amount if you're serving less. Fresh sardines are best and fresh salad leaves and onions too. Each portion of sardines on toast works out at 156 calories per serving and 7.5g of fat. Fish is a great choice for lunch and it will keep you full until dinner time as it's packed full of protein. Season with grounded black pepper and enjoy.
- 1 small ciabatta, cut into 8 oblique slices
- 1 large garlic clove, halved
- 1 medium red onion, peeled and sliced thinly into rings
- 1 tbsp each chopped fresh dill and parsley
- 3 tbsp olive oil
- 1 tbsp wine vinegar
- 4 fresh (or frozen and thawed) sardines, gutted, cleaned, boned and halved
- 10 small tomatoes, each sliced into 3
- Horseradish or tartare sauce, to serve
To prepare sardines, cut off the head, slit down the length of the belly to open it. Pull out the guts. Hold the fish, belly down, on the work surface and press down on it hard enough to flatten it. Turn it over and pull out the back bone. Trim off all fins. Wash well. Cut in half to make two fillets.
- Set the grill to medium-high. Toast the bread on both sides on a baking sheet, then rub one side of each slice with the garlic to add flavour. Meanwhile, mix the onion rings in a bowl with the herbs, 2 tbsp olive oil, vinegar and seasoning.
- Line the baking sheet with foil and lay the sardine fillets, skin side up on it. brush with the rest of the oil, season and gril for 2-3 minutes, while you pile slices of tomato, the onions and herbs on the toasted ciabatta. Put the hot sardines on top, season and serve with sauce.
Nutritional information per portion
- Calories 20(kcal)
- Fat 0.9g
- Saturates 0.2g
- Sugars 0.0g
- Salt 0.0g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.