Photo: Mike Kenneally
Sardines & watercress on toast
6 ingredients
Serves 1
openrecipes
A low-fat lunch that's high in omega 3. You could use any oily fish if you don't have sardines
Estimated Nutrition (whole recipe, rough)
703
Calories
40g
Protein
13g
Fat
103g
Carbs
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sardine | 100g canned drained | 208 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Watercress | 1 cup (34g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- slice granary bread
- garlic clove , halved
- vine-ripened tomato , thinly sliced
- ½ x 115g can Portugese sardines in spring water, drained
- handful of organic watercress or wild rocket
- splash of balsamic vinegar
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes