Sardines & peperonata on wholemeal toast

Punchy flavours combine in this 12-minute meal, rich in fibre, iron and omega-3 – make quick peperonata with pre-roasted peppers, capers, shallot and garlic 

  • Prep:10 mins
    Cook:2 mins
  • Serves 1
  • Easy

Nutrition per serving

  • kcal 513
  • fat 25g
  • saturates 5g
  • carbs 38g
  • sugars 5g
  • fibre 6g
  • protein 30g
  • salt 4g


  • 1 tbsp extra virgin olive oil
  • 1⁄2 tbsp red wine vinegar
  • 1 large red pepper from a jar, thinly sliced
  • 1 small shallot, thinly sliced
  • ½ tbsp capers
  • ½ small garlic clove, finely sliced
  • ½ small bunch basil, shredded
  • 2 slices wholemeal bread
  • 120g can sardines in olive oil, drained


  1. Whisk the oil and vinegar in a bowl. Mix in the pepper, shallot, capers and garlic. Toss with half the basil and season to taste.

  2. Toast the bread until crisp and golden. Top with the peperonata and large chunks of the sardines. Finish with the remaining basil and a good grind of black pepper.

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