Tinned sardines on wholegrain toast with sliced tomato and lemon. Eight minutes, no cooking, and a breakfast that is mostly protein.
- Ready in8 minutes
- Serves1
Ingredients
- 92 g sardines, canned (drained)
- 2 slices wholegrain bread
- 100 g tomatoes (incl. cherry)
- 5 g lemon or lime juice
Method
- Toast the bread.
- Open the sardines and drain them. Slice the tomato.
- Lay the sardines on the toast, break them up a little with a fork, and add the tomato.
- Squeeze the lemon over and finish with black pepper.
What this plate gives you
A single can of sardines gives about 23 g of the protein and all of the oily-fish fat, 13 g, for a plate that is 372 calories, under a fifth of a 2,000-calorie day. The bread carries the 32 g of carbohydrate and the 5 g of fibre. Sardines are one of the cheapest sources of protein in the library and keep in a cupboard. Mash them with the lemon before they go on the toast, and the whole thing takes eight minutes.
Swaps
- Mackerel for the sardines: about the same protein, a little more fat.
- Rye bread: about the same numbers, a firmer base.
- A spoon of Greek yoghurt under the fish: about 3 g more protein.
Keeping it
An opened can keeps in a covered container in the fridge for two days. Build the toast when you eat.
