Bolognese Sardine Breakfast Toast with Slow Tomato, Basil and Brazil Nut Crumble
An Emilian colazione — sardines from the tin laid over GF toast brushed with slow-cooked tomato, finished with fresh basil, capers and a few shavings of Brazil nut. Sardines are already among the higher-selenium fish, and a single Brazil nut adds a concentrated boost — together delivering well over the daily selenium target in a small, savoury plate.
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
- Servings
- 1
Ingredients
- 60g (drained)sardines packed in olive oil
- 1slice (45g)gluten-free seeded country bread
- 60gripe cherry tomato, halved
- 5gBrazil nut (1 nut, finely shaved)
- 8gextra virgin olive oil (about 2 tsp)
- 1clove (3g)garlic, halved
- 6gfresh basil leaves, torn
- 1tsp (5g)capers, rinsed
- 1/2tsp (2g)red wine vinegar
- 1/8tspsea salt
- 1/8tspblack pepper
Instructions
- 01
Heat 1 teaspoon of the olive oil in a small skillet over medium. Add the cherry tomato halves cut-side down. Cook 4-5 minutes, pressing gently with a spoon, until they collapse into a loose sauce. Stir in the vinegar and a pinch of salt. Off the heat.
- 02
Toast the bread until golden. Rub one side with the cut garlic clove (it melts into the warm crust).
- 03
Spoon the slow tomato over the toast. Lay the sardines on top, breaking them gently into long pieces.
- 04
Scatter the rinsed capers and torn basil over the sardines. Shave the Brazil nut on top with a vegetable peeler — you should get 6-8 thin shards.
- 05
Finish with the remaining olive oil and a crack of black pepper. Eat immediately while the toast is still warm.
Nutrition (per serving)
- Calories
- 380kcal
- Protein
- 16g
- Carbs
- 28g
- Fat
- 22g
- Fiber
- 4g
- Selenium
- 130mcg
- Zinc
- 1.4mg
- Iron
- 2.4mg
- B12
- 5mcg
- Iodine
- 22mcg
- Sodium
- 470mg