Recipe · No cook · Cupboard

Sardines on toast with tomato and lemon

Name: Sardines on toast with tomato and lemon
Yield: 2
Ingredients: 1 tin (about 120g) sardines in tomato sauce; 2 slices wholemeal or seeded bread; 1 ripe tomato, sliced; A squeeze of lemon; Black pepper and chopped parsley (optional)

The original high-protein mini meal: half a tin each, a slice of toast and done. You eat the soft bones too.

Proteinabout 14g per serving

Serves2

Time5 mins

An open tin of sardines beside slices of crusty bread

Photo: Eddie O. / Pexels

Ingredients

1 tin (about 120g) sardines in tomato sauce
2 slices wholemeal or seeded bread
1 ripe tomato, sliced
A squeeze of lemon
Black pepper and chopped parsley (optional)

Method

Toast the bread.
Top each slice with tomato, then half the sardines and their sauce, lightly mashed.
Finish with lemon, pepper and parsley.

Tip: Only want one slice? Keep the rest of the sardines covered in the fridge and eat within 2 days.

Protein figure is approximate, worked out from typical UK label values; brands vary, so check your packs. Protein contributes to the maintenance of muscle mass.

← All recipes · Protein little and often