Sardines on Sourdough

Name: Sardines on Sourdough
Prep time: 5 min
Cook time: 3 min
Total time: 8 min
Yield: 1 serving
Ingredients: 1 tin, drained (90g) Sardines; 2 thick slices (80g) Sourdough Bread; a squeeze Lemon; a small handful, chopped (5g) Parsley; a drizzle (8g) Olive Oil; a good grind Black Pepper

Recipes · Lunch · Recipe, Typed Supps

The cheapest omega-3 on the shelf, on toast, in under ten minutes.

Allergens and patterns

Contains gluten, fish. Fits: Pescatarian, Kosher.

Ingredients

1 tin, drained (90g) Sardines — Gram for gram one of the densest omega-3 sources there is, and because you eat the soft bones, a genuinely large calcium hit — rare in a fish.
2 thick slices (80g) Sourdough Bread — The long ferment breaks down some of the phytate in the flour, which makes the minerals in the bread slightly easier to absorb than in a fast-risen loaf.
a squeeze Lemon — Acid against oily fish. It is not optional — without it the whole thing is heavy.
a small handful, chopped (5g) Parsley — Freshness, and more vitamin K than a garnish that size has any right to carry.
a drizzle (8g) Olive Oil — Over the toast before the fish, so the bread does not dry out under it.
a good grind Black Pepper

Nutrition per serving

Calories: 391 kcal
Protein: 26.8g
Carbohydrate: 42g
of which sugars: 4.1g
Fat: 12.6g
of which saturated: 2.7g
Fibre: 3.3g
Sodium: 1088.4mg

Method

Toast the sourdough well — it needs to hold up under wet fish.
Drizzle the oil over the hot toast so it soaks in.
Fork the sardines over the top, breaking them up roughly.
Squeeze over the lemon, scatter the parsley, and grind pepper across it.