Sardine and Tomato Smash on Toast
A fast, satisfying supper of mashed sardines folded with lemony tomato and parsley, piled high on crisp golden toast. One serving delivers most of a day's selenium, a mineral that supports thyroid health.
- Prep
- 8 min
- Cook
- 5 min
- Total
- 13 min
- Servings
- 1
Ingredients
- 1can (90 g drained)sardines in olive oil, drained
- 2slices (70 g)gluten-free bread
- 1small (100 g)ripe tomato, finely diced
- 0.5wholelemon (juice and a little zest)
- 2tbsp (8 g)fresh parsley, chopped
- 1tsp (5 ml)extra-virgin olive oil
- 1pinchblack pepper
- 1pinchsea salt (optional)
Instructions
- 01
Toast the 2 slices of gluten-free bread until golden and crisp.
- 02
Drain the sardines and place them in a small bowl. Mash with a fork into a rough, chunky paste.
- 03
Add the diced tomato, chopped parsley, the juice of half a lemon, a little lemon zest, and the olive oil. Fold everything together gently.
- 04
Season with black pepper and a small pinch of salt if you like. Taste and add more lemon if you want it brighter.
- 05
Pile the sardine and tomato smash generously onto the warm toast. Finish with an extra pinch of parsley and serve right away.
Nutrition (per serving)
- Calories
- 415kcal
- Protein
- 25g
- Carbs
- 38g
- Fat
- 18g
- Fiber
- 4g
- Selenium
- 52mcg
- Zinc
- 1.7mg
- Iron
- 3.2mg
- B12
- 8mcg
- Iodine
- 18mcg
- Sodium
- 480mg
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