Sardine and Egg Smash on Toast
A quick, no-cook lunch of mashed sardines and hard-boiled egg piled on crisp toast, brightened with lemon and herbs. Sardines and eggs make this a genuinely selenium-rich plate, with a welcome dose of B12 too.
- Prep
- 10 min
- Cook
- 8 min
- Total
- 18 min
- Servings
- 1
Ingredients
- 1can (drained ~90g)canned sardines in olive oil
- 1largeegg
- 2slices (~70g)gluten-free bread
- 2tsplemon juice
- 1tspextra-virgin olive oil
- 1tbspfresh parsley, chopped
- 1pinchblack pepper
- 1pinchred pepper flakes (optional)
Instructions
- 01
Place the egg in a small pot, cover with water, bring to a boil, then simmer for 8 minutes. Drain and cool under cold running water, then peel.
- 02
Toast the two slices of gluten-free bread until crisp and golden.
- 03
Drain the sardines and add them to a bowl. Peel and add the egg. Mash everything together with a fork, leaving some texture.
- 04
Stir in the lemon juice, olive oil, most of the parsley, black pepper, and the red pepper flakes if using.
- 05
Pile the sardine and egg smash onto the toast, scatter the remaining parsley on top, and add a final squeeze of lemon. Serve right away.
Nutrition (per serving)
- Calories
- 470kcal
- Protein
- 32g
- Carbs
- 33g
- Fat
- 23g
- Fiber
- 3g
- Selenium
- 65mcg
- Zinc
- 2.1mg
- Iron
- 3.5mg
- B12
- 8.5mcg
- Iodine
- 40mcg
- Sodium
- 620mg
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