Sardines On Toast

Sardines on toast are great for a tasty wholesome lunch that’s packed with omega 3.  This recipe is a quick and easy to way to get more fish into your diet.

Ingredients – Serves 2

  • 300g fresh sardine fillets
  • 2 cloves garlic, crushed
  • 1/2 tbsp olive oil
  • 1/2 red chilli, chopped
  • Juice of 1/2 lemon
  • 1 tsp mixed herbs
  • Salt & pepper to taste
  • 2 slices of toasted rye or wholemeal bread
  • 2 handfuls of salad leaves
  • 1 tomato

Nutritional Values Per Serving 

Calories 355  Protein  30.7g    Carbs  14.6g    Fibre  3.6g    Sugar  3.1g    Fat  17.8g    Sat Fat 4.2g


  1. Heat the olive oil in a large frying pan or wok.
  2. Add the garlic and chilli, stir fry for around a minute, then add the lemon juice.
  3. Add the sardine fillets and fry gently for a couple of minute on each side.
  4. Sprinkle with the herbs and season to taste.
  5. Serve on the toasted rye or wholemeal bread with a side salad.

TIP: Fry a few extra fillets and pop in the fridge for tomorrow’s lunch. 


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