Sardine and pepper toast
A no-cook recipe is perfect for a light lunch when time is short. Remember to include the sardine bones in the mixture, as they are quite soft and mash easily, adding valuable calcium to the dish. The raw vegetables have maximum food value to keep you going on a busy working day. Follow with some juicy fresh fruit.
| Servings | Prep Time |
| 4servings | 10minutes |
| Servings | Prep Time |
| 4servings | 10minutes |
Ingredients
- 2 105g cans sardines in water drained
- 2 stalks celery finely chopped
- 1 red pepper deseeded and finely chopped
- 1 red onion thinly sliced
- 1/4 cup tomato paste
- 1/4 cup lime juice
- pinch celery salt
- 4 thick slices whole wheat or multigrain bread
- 75 g watercress leaves
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- Lightly break up the sardines in a bowl with a fork. Add the chopped celery, red pepper, onion, tomato paste and lime juice to the sardines. Season lightly with celery salt and freshly ground black pepper.
- Lightly toast the bread slices on both sides until golden. Divide the watercress leaves among the slices and spoon the sardine mixture on top. Serve immediately.
Recipe Notes
Cook's tip: When buying watercress, always buy more than you need because you will need to cut off the stems and choose only the tips of the leaves to use. If your watercress has wilted, refresh the picked leaves in a bowl of cold water, then drain well.
Each serving: 15.5 g protein, 6 g fat of which 1.5 g saturates, 20 g carbohydrate, 5 g fibre, 208 Calories
