Roasted Red Pepper & Sardines on Toast 

Sardines on toast, in combination with sweet red peppers and seasonings, is delicious. You could buy a jar of red peppers but it is better to roast your own. Roasting preserves the flavour and the nutrients. Keep a prepared batch in the freezer for other recipes.

Serves 4

PREPARATION TIME 10 minutes

1 small red onion, very thinly sliced

2 tsp balsamic vinegar

105g can sardines in water, drained

FOR THE PEPPER PUREE

320g roasted red peppers, roughly chopped

1 small garlic clove, crushed

1 tbsp 0% fat unsweetened

Greek-style yogurt

¼ tsp sweet or smoked

(spicy) paprika

TO SERVE

2 slices of seeded

wholegrain bread

freshly ground black pepper

•  Place the thinly sliced red onion in a small bowl with the vinegar and set aside to pickle slightly (they taste even better if you can leave them to marinate for longer).

•  Remove the sardines from the can and blot any excess water on kitchen paper.

•  Place all the ingredients for the pepper purée and most of the onion slices in a food processor (or use a stick blender) and whiz until either chunky or smooth – as you prefer. Mash the sardines and stir into the pepper mixture.

•  To serve, toast the bread then spread with the sardine and red pepper purée. Add a few of the remaining slices of onion and a little black pepper to season.

Nutrition Tip

Canned sardines are good as they are inexpensive, provide a great source of calcium as well as protein, and give a top-up of omega-3.