Sardines on Toast

Sardines on Toast is a delightful and nutritious dish that combines the rich flavors of canned sardines with a zesty lemon and herb spread, served on crispy toasted bread. This easy-to-make seafood dish is perfect for a quick lunch or a light dinner, offering a burst of flavors in every bite.

Ingredients

• canned sardines in olive oil - 1 can (120g)
• whole grain bread - 4 slices
• cream cheese - 100g
• lemon juice - 1 tablespoon
• fresh parsley, chopped - 2 tablespoons
• garlic powder - 1/2 teaspoon
• black pepper - to taste
• red pepper flakes - a pinch
• olive oil - for drizzling

Steps

1. Preheat a pan or skillet over medium heat.
2. While the skillet heats, toast the slices of whole grain bread until golden brown and crispy.
3. In a small bowl, mix the cream cheese, lemon juice, chopped parsley, garlic powder, black pepper, and red pepper flakes until well combined.
4. Once the bread is toasted, spread the cream cheese mixture generously on each slice.
5. Open the can of sardines and drain the excess oil, then place 2 to 3 sardines on top of each slice of toast.
6. Drizzle a little olive oil over the sardines for added flavor.
7. Serve immediately, garnished with extra parsley if desired.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 900 mg
• Cholesterol: 60 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, supporting heart health.
• High in protein, aiding muscle repair and growth.

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