By Georgina Lehmann
Sardines on toast - Jean Hailes for Women's Health (high calcium)
4 steps
Prep:10min
>300mg calcium
Updated at: Sat, 27 Jul 2024 07:02:36 GMT
Nutrition balance score
Great
Glycemic Index
47
Low
Glycemic Load
13
Moderate
Nutrition per serving
Calories629.9 kcal (31%)
Total Fat42.6 g (61%)
Carbs26.8 g (10%)
Sugars5.7 g (6%)
Protein38.1 g (76%)
Sodium1098.2 mg (55%)
Fiber6.2 g (22%)
% Daily Values based on a 2,000 calorie diet
Ingredients
1 servings
105gsardines
tin, ideally in extra virgin olive oil
2 heaped table spoonsflat leaf parsley
roughly chopped
6cherry tomatoes
chopped in quarters
0.25red onion
diced finely
1 heaped table spoonhummus
50gmarinated goat's feta
lemon juice
freshly squeezed
freshly cracked black pepper
1 slicegrainy bread
thick, toasted
1 teaspooncapers
Instructions
Step 1
Place sardines in a bowl and mash with a fork. If using feta, add and mash together with sardines.
ForkStep 2
Add parsley, onion and hummus and mix to combine.
Step 3
Add tomatoes, lemon juice and pepper and gently fold through.
Step 4
Heap onto toasted bread. Add more pepper and lemon juice if desired.
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