Economical and nutritious, tinned fish makes a useful store-cupboard standby. Sardines are often sold whole, even when tinned, so you just need to make sure you remove the spine. Buy the best quality you can afford for maximum taste and nutrition. This dish can be rustled up in a matter of minutes.
SERVES 1 PREPARATION 5 minutes COOKING 5 minutes
1 slice seeded wholemeal bread
2 tinned sardines in olive oil, spine removed
1 vine-ripened tomato, quartered, deseeded and chopped
pinch of crushed dried chillies
4 basil leaves, torn
1 Preheat the grill/broiler to medium-high. Toast the bread on one side.
2 Drain the sardines and mash lightly with a fork, then combine with the chopped tomato.
3 Spoon the sardine mixture on top of the non-toasted side of the bread and sprinkle over the crushed chillies. Grill/broil for 3 minutes under the preheated grill/broiler, scatter with the basil and serve.
Our heart, eyes, brain and metabolism all benefit from the omega-3 fatty acids found in oily fish such as sardines.
Food Facts per Portion
Calories 187kcal • Total Carbs 13.6g • total sugar 2.8g • added sugar 0g