MealDay
‹ All recipes
Lunch
Lactose-free

Sardines & Tomato on Toast

A fresh, quick, store-cupboard lunch — sardines warmed with fresh tomato and garlic, piled on toast. A bright change from rich soy-based meals.

300
kcal
22g
protein
10 min
time
#quick#store-cupboard

Method

  1. Drain the sardines

    Drain the tin sardines (drained) well — they're in oil, and draining keeps it lean.

  2. Soften the garlic

    Soften the garlic clove, crushed briefly in a dry or lightly oiled pan.

  3. Cook the tomatoes

    Add the fresh tomatoes, chopped and cook 3-4 minutes until saucy.

    3:00

  4. Add sardines

    Add the sardines and warm through, mashing together a little.

  5. Season & serve

    Season with black pepper and the squeeze of lemon or splash of vinegar. Pile onto the toasted slice wholegrain bread. Add optional: chilli flakes, parsley, an egg on top if you like.

Notes

Around 300 kcal and 22g protein. Naturally lactose-free. Drain the sunflower oil well — a tin can hold 100+ kcal of oil. Tagged as a fresh, store-cupboard standby: cheap, fast, and a welcome bright contrast to umami-heavy meals. An egg on top makes it more substantial.