Sardines on Toast

This flavour-packed sardines on toast recipe combines sardines with fresh herbs, tomatoes, red onion and lemon for a quick and nutritious meal – even for those who may be unsure about sardines.

Serves 1

Ingredients

• 1 × 105 g can sardines, ideally in extra virgin olive oil
• 2 heaped tbsp flat-leaf parsley, roughly chopped
• 6–8 cherry tomatoes, quartered
• ¼ red onion, finely diced
• 1 heaped tbsp hummus or 50–80 g marinated goat’s feta
• Freshly squeezed lemon juice, to taste
• Freshly cracked black pepper, to taste
• 1 thick slice grainy bread or sourdough, toasted
• 1 tsp capers, optional

Method

1. Prepare the sardines: Place the sardines in a bowl and mash with a fork. If using feta, add it to the bowl and mash together with the sardines.
2. Add the herbs: Add the parsley, red onion and hummus, if using, and mix to combine.
3. Add the fresh ingredients: Add the tomatoes, capers, if using, lemon juice and black pepper and gently fold through.
4. Serve: Spoon the sardine mixture generously over the toasted bread. Finish with extra black pepper and lemon juice, if desired.

Variation: Skip the toast and serve the sardine mixture with a generous handful of baby spinach or rocket for a simple salad.

Recipe adapted from Jean Hailes for Women’s Health.