MAKES 2 SANDWICHES
Small but mighty, sardines have omega-3 fatty acids and vitamin D. Several studies have shown that a diet that includes enough omega-3 fatty acids, including darkmeat fish like sardines, may reduce the risk of developing age-related macular degeneration. Great bread matters with this sandwich.
4 slices hearty whole grain bread
Whole grain Dijon mustard
One 3.75-ounce can of sardines with bones, packed in oil or water, drained
1 medium tomato, cored and sliced
2 scallions, chopped
Freshly ground black pepper
Mayonnaise
Toast the bread. Spread mustard on two slices. Divide the sardines (including bones) evenly and layer them onto the mustard. Add the tomato, scallions, and pepper. Spread mayonnaise on the remaining two slices of bread and close the sandwiches.
| Nutritional Profile | |
| Serving size: 1 sandwich | |
|---|---|
| Calories: | 390 |
| Protein: | 22 g |
| Fiber: | 5 g |
| Fat: | 12 g |
| Saturated fat: | 1 g |
| Sodium: | 886 mg |
| Vitamin A: | 275 IU |
| Vitamin C: | 15 mg |
| Vitamin D: | 103 IU |
| Vitamin E: | 2 IU |
| Zinc: | 1 mg |
| Beta-carotene: | 127 µg |
| Lutein and zeaxanthin: | 184 µg |
| Lycopene: | 118 µg |
| Omega-3 fatty acids: | 1 g |