3 Reasons why its heart healthy:
- Canned sardines contain close to 100% of the recommended daily intake of omega-3 fatty acids.
- It’s great to use fresh herbs in cooking for more flavour to avoid adding salt. Parsley specifically is a good source of vitamin C.
- Black olives not only add flavour but also contain monosaturated fats which support heart health.
Sardines on Toast
A fresh protein packed quick heart healthy light lunch
Servings
2
servingsPrep time
6
minutesCooking time
6
minutesTotal time
12
minutesIngredients
4 x slices of wholemeal multigrain bread
2 x tins of sardines
Hand bunch of fresh parsley
1 x large salad tomato
3 x spring onions
3 handfuls of fresh spinach
30 g black olives
1 tsp of capers
1 tsp of sunflower oil
2 tsp of balsamic vinegar
Directions
- Chop up the spring onions, tomato, black olives and bunch of parsley into small chunks/slices.
- Add the teaspoon of sunflower oil to a frying pan and turn on the hob.
- Drain the oil from the tins of sardines.
- Put the bread into the toaster and start toasting.
- Add the spring onions to the heated frying pan and move around the pan for 30 seconds
- Add the drained sardines into the frying pan and break up the fish moving it around the pan.
- Add the chopped tomatoes, olives and parsley and move around until nicely mixed.
- Add the three handfuls of spinach to the frying pan and mix into the hot mixture to allow the spinach to wilt.
- Add a teaspoon of capers to the frying pan and mix in.
- Remove the toast rom the toaster and place on a plate.
- Once the mixture is nice and hot, remove from the hob and separate the mixture equally onto the four pieces of toast.
- Finally add 2 teaspoons of balsamic vinegar (1/2 a teaspoon over each piece of toast) on the top of the mixture and serve.
Notes
- This was cooked in a pressure cooker however instructions are based on pan cooking
