Since the bones in canned sardines are soft enough to eat, you can boost your own bone-building calcium levels alongside omega-3 fats.
SERVES 2
Ingredients
1 fat garlic clove
200g (7oz) granary baguette, thinly sliced
3 medium tomatoes, finely chopped
1 small red onion, finely diced
handful of chopped parsley
1 tbsp balsamic vinegar
2 x 120g (4oz) cans sardines in olive oil, drained (reserve 1 tbsp of oil)
1 Preheat the grill to medium. Meanwhile, cut the garlic clove in half and rub one half on one side of each slice of bread. Put the bread onto a baking sheet, garlic side up, and pop under the grill until lightly toasted.
2 Crush the remaining garlic and mix with the tomatoes, onion, parsley, balsamic vinegar, and the reserved olive oil from the sardines.
3 Flake the sardines into the tomato mixture and divide between and pile on to the toast slices.
NUTRITION PER SERVING Calories 505 Total fat 20.9g Saturated fat 4.3g Carbohydrates 50.7g Dietary fibre 9.4g Sugars 10.6g Protein 31.7g Salt 1.9g