Sardines Peperonata On Wholemeal Toast Food

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SPANISH SARDINES ON TOAST



Spanish sardines on toast image

Enjoy the taste of the Med with this fresh, wholesome supper using an oily fish that's packed with omega-3 and a good, cheap storecupboard staple

Provided by Good Food team

Categories     Main course, Supper

Time 10m

Yield Serves 2

Number Of Ingredients 7

1 tbsp olive oil
1 garlic clove , chopped
1 red chilli , deseeded and chopped
1 lemon , zest and juice
2 x 120g cans sardines in sunflower oil, drained
4 slices brown bread
half small bunch parsley , chopped

Steps:

  • Heat the olive oil in a frying pan, then sizzle the garlic clove and red chilli. Add the lemon zest.
  • Add the sardines and heat through for a few mins until warm.
  • Toast the brown bread. Stir the parsley into the sardines, add a squeeze of lemon juice, then divide between the toast and serve.

Nutrition Facts : Calories 420 calories, Fat 21 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 3 grams sugar, Fiber 3 grams fiber, Protein 29 grams protein, Sodium 1.81 milligram of sodium

SARDINES & TOMATOES ON TOAST



Sardines & tomatoes on toast image

Tinned sardines are a cost-effective way to get plenty of heart-healthy oily fish. Keep a can in the cupboard for a quick dinner or lunch for one

Provided by Chelsie Collins

Categories     Dinner, Lunch, Main course

Time 10m

Number Of Ingredients 7

2 slices sourdough bread, toasted
1 large garlic clove , halved
135g can sardines in olive oil
130g cherry tomatoes , halved
handful watercress
1 tbsp parsley , roughly chopped
1/2 lemon , to serve (optional)

Steps:

  • Rub each piece of toast with the garlic. In a small bowl, mix the sardines and their oil with the tomatoes and the watercress, then season. Sit half the mixture on each slice of toast, piled high. Scatter over the parsley and squeeze over the lemon, if you like.

Nutrition Facts : Calories 444 calories, Fat 16 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 7 grams sugar, Fiber 4 grams fiber, Protein 33 grams protein, Sodium 2.1 milligram of sodium

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