Sardines & tomatoes on toast

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

  • Prep:10 mins
    no cook
  • Serves 1
  • Easy

Nutrition per serving

  • kcal 444
  • fat 16g
  • saturates 4g
  • carbs 39g
  • sugars 7g
  • fibre 4g
  • protein 33g
  • salt 2.1g


  • 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
  • ½ lemon, to serve (optional)


  1. 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.

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