Sardine and Tomato Toast with Capers
Mashed sardines piled on crisp gluten-free toast with juicy tomato, briny capers, and a drizzle of olive oil. A fast Mediterranean lunch that's rich in selenium and omega-3s.
- Prep
- 8 min
- Cook
- 3 min
- Total
- 11 min
- Servings
- 1
Ingredients
- 2slicesgluten-free bread
- 1can (90g drained)canned sardines in olive oil
- 1medium (120g)ripe tomato
- 1tbsp (9g)capers, drained
- 2tsp (10ml)extra-virgin olive oil
- 1tsp (5ml)lemon juice
- 1tbspfresh parsley, chopped
- 1pinchblack pepper
Instructions
- 01
Toast the 2 slices of gluten-free bread until crisp and golden.
- 02
Drain the sardines and place them in a small bowl. Mash with a fork into a rough, spreadable paste, leaving some texture.
- 03
Stir the lemon juice and a pinch of black pepper into the mashed sardines.
- 04
Slice the tomato thinly, or dice it if you prefer.
- 05
Spread the mashed sardines evenly over the two pieces of toast.
- 06
Top with tomato slices, then scatter the capers and chopped parsley over the top.
- 07
Finish with a drizzle of extra-virgin olive oil and serve right away.
Nutrition (per serving)
- Calories
- 450kcal
- Protein
- 24g
- Carbs
- 33g
- Fat
- 21g
- Fiber
- 4g
- Selenium
- 47mcg
- Zinc
- 1.5mg
- Iron
- 3mg
- B12
- 8mcg
- Iodine
- 19mcg
- Sodium
- 700mg
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