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Spanish sardines on toast

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

  • Prep: 5 mins
    Cook: 5 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 420
  • Carbohydrates 31
  • Saturated Fat 4
  • Sugar 3
  • Protein 29
  • Fat 21
  • Fibre 3
  • Salt 1.81

Nutrition per serving

  • Calories 420
  • Carbohydrates 31
  • Saturated Fat 4
  • Sugar 3
  • Protein 29
  • Fat 21
  • Fibre 3
  • Salt 1.81

Ingredients

  • 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

Method

  1. Heat the olive oil in a frying pan, then sizzle the garlic clove and red chilli. Add the lemon zest.

  2. Add the sardines and heat through for a few mins until warm.

  3. Toast the brown bread. Stir the parsley into the sardines, add a squeeze of lemon juice, then divide between the toast and serve.

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