Roasted Red Pepper & Sardines on Toast
ENERGY 196kcals PROTEIN 10g FAT 7.6g SATURATED FAT 2.9g CARBOHYDRATE 23g TOTAL SUGARS 3g SALT 1.3g SODIUM 573mg FIBRE 4.7g
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.
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
¼ tsp sweet or smoked
2 slices of seeded
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.
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.