Ingredients
Toast and topping
- 2 thick slices sourdough bread 120 g total
- 180 g oil-packed sardines drained weight, skin-on and bone-in; about 2 small tins, depending on brand
- 1 large tomato 180 g, diced
- 1 tablespoon lemon juice 15 g, plus more to taste
- 1 tablespoon chopped fresh parsley 4 g
- 1/8 teaspoon black pepper 0.25 g
Equipment
- 1 toaster
- 1 Strainer
- 1 small bowl
- 1 Cutting board
- 1 Chef's knife
- 1 Fork
Instructions
Toast and assemble
- Drain the sardines. Dice the tomato and place it in a strainer for a few minutes while you toast the bread.
- Toast both bread slices on both sides until crisp and lightly golden. Let them sit briefly on a rack so the underside does not steam.
- Mix the drained tomato with lemon juice, parsley, and black pepper. Taste before adding any salt; none is required in the base formula.
- Arrange half the sardines on each slice, breaking larger fish gently if needed. Spoon the tomato mixture over the fish, leaving excess liquid behind.
- Serve immediately, one topped slice per person. Keep any components for later separately chilled and assemble only when ready to eat.
Nutrition
Serving: 1 serving (1/2 batch)Calories: 369.3kcalCarbohydrates: 35.4gProtein: 29.5gFat: 11.9gSaturated Fat: 1.7gPolyunsaturated Fat: 5.2gMonounsaturated Fat: 3.7gCholesterol: 127.8mgSodium: 643.2mgPotassium: 661.3mgFiber: 2.5gSugar: 5.3gVitamin A: 1017IUVitamin C: 17.9mgCalcium: 387.8mgIron: 5.4mg
Notes
Estimated nutrition per one of two topped slices uses USDA SR Legacy sourdough/French bread, Atlantic sardines canned in oil and drained with bones, and the listed produce weights. It assumes no extra oil or salt and includes the full tomato and lemon quantities. Brands and draining change values; boneless sardines have a different calcium profile.
Contains fish and wheat. Sardines are already cooked. Refrigerate opened fish and prepared toppings promptly, follow tin instructions, and use within 3–4 days. Toast is best assembled immediately before eating.
