Sardines on Wholegrain Toast with Lemon and Parsley
Tinned sardines crushed onto wholegrain toast with lemon, parsley and red onion. Oily fish for breakfast, which is less strange than it sounds and takes four minutes.
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Prep 8 minCook 4 minServes 2
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
2 tins sardines in springwater, drained (190 g)
4 slices wholegrain bread (160 g)
1 small red onion, finely sliced (70 g)
15 g flat-leaf parsley, chopped
25 ml lemon juice (25 g)
15 ml extra-virgin olive oil (14 g)
200 g cherry tomatoes, halved
Ground black pepper, to taste
Method
Put the sliced onion in the lemon juice and leave it while you do everything else. Ten minutes takes the raw bite out of it.
Toast the bread and thread the oil over it.
Crush the sardines onto the toast with a fork, bones and all. The bones are soft and are most of the calcium.
Top with the tomatoes, the onion and its lemon juice, and the parsley. Grind pepper over.
No salt: tinned fish brings plenty on its own.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
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Workflow option
Move non-heat preparation to a seated workstation
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Consider: Stage ingredients and complete suitable measuring, opening and cold preparation at a stable seated station before the stove or oven is active, while keeping heat-side tasks as a separate plan.
Trade-offs
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Sardines on Wholegrain Toast with Lemon and Parsley
Serves 2 · Prep 8 min · Cook 4 min
Tinned sardines crushed onto wholegrain toast with lemon, parsley and red onion. Oily fish for breakfast, which is less strange than it sounds and takes four minutes.
Ingredients
2 tins sardines in springwater, drained (190 g)
4 slices wholegrain bread (160 g)
1 small red onion, finely sliced (70 g)
15 g flat-leaf parsley, chopped
25 ml lemon juice (25 g)
15 ml extra-virgin olive oil (14 g)
200 g cherry tomatoes, halved
Ground black pepper, to taste
Approximate per serving
1892 kJ / 452.2 kcal · protein 31 g · carbohydrate 37.2 g · fibre 8.7 g · fat 17.7 g · sodium 554.3 mg
Method
Put the sliced onion in the lemon juice and leave it while you do everything else. Ten minutes takes the raw bite out of it.
Toast the bread and thread the oil over it.
Crush the sardines onto the toast with a fork, bones and all. The bones are soft and are most of the calcium.
Top with the tomatoes, the onion and its lemon juice, and the parsley. Grind pepper over.
No salt: tinned fish brings plenty on its own.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Mediterranean-style everyday cooking with less added sugar and fewer sweetened drinks, which is where current MASLD guidance points. Whether your liver has changed is a clinical question: diagnosis, fibrosis staging and medicines stay with your team.
