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Sardines on Toast with Tomato & Lemon

Name: Sardines on Toast with Tomato & Lemon
Prep time: 10 min
Cook time: 2 min
Total time: 12 min
Yield: 1
Ingredients: 2 oz (60 g) sardines in olive oil, drained; 2 slices (80 g) whole-grain bread; 1/2 cup (120 g) plain Greek yogurt, 2%; 1/2 cup (80 g) cherry tomatoes; 2 tsp (10 ml) lemon juice; 1 1/4 tbsp (5 g) parsley, chopped; 1 tsp (5 ml) extra-virgin olive oil

From the cookbook Mediterranean High Protein CookbookBest Seller
by Andrew Moore

468calories

38 gprotein

29 gnet carbs

709 mgsodium

12 mintotal

≈ £1.40 per servingestimated from UK store prices

Sardines on whole-grain toast with lemony yogurt, cherry tomatoes and parsley. Twelve minutes from start to plate.

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Written for one

One plate, with nothing to divide and nothing left over.

Numbers you can cook to

38 g of protein and 468 calories per serving — the figures printed in the book.

Ready in 12 minutes

10 minutes of prep and 2 minutes of cooking.

The recipe

Sardines on Toast with Tomato & Lemon

Prep 10 minCook 2 minTotal 12 minServes 1

Servingsmakes 1

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Ingredients

2 oz (60 g) sardines in olive oil, drained
2 slices (80 g) whole-grain bread
1/2 cup (120 g) plain Greek yogurt, 2%
1/2 cup (80 g) cherry tomatoes
2 tsp (10 ml) lemon juice
1 1/4 tbsp (5 g) parsley, chopped
1 tsp (5 ml) extra-virgin olive oil

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

Drain the sardines properly. The oil in the can has done its work; the fresh oil goes on at the end.
Toast the bread hard. Soft toast under wet fish is the difference between this dish and a sandwich that has gone soggy.
Spread the yogurt thickly, lay the sardines over it whole rather than mashed, and finish with the tomatoes, the lemon juice, the parsley and the oil.

Chef’s tipWhole, not mashed. Mashed sardines turn to paste and taste of the can. Left whole they stay firm and read as fish, which is what you paid for.

Make it twoDoubles in the time it takes to open a second can. Dress it at the table: built ahead, the toast is wet in ten minutes.