Recipe and photograph – Dr Joan Ransley


Rub each piece of toast with the garlic and place on a plate.

Remove the sardines from the tin reserving the oil. Cut each sardine in half lengthways along the side where it has been gutted. Divide the sardines between the four pieces of toast.

In a small bowl, mix the oil reserved from the sardines with the tomatoes and the watercress. Squeeze a little of the lemon over the tomatoes and watercress and mix well.

Scatter the tomatoes and watercress around the sardines on toast and add a serving of kimchi or sauerkraut on the side. Finish with a sprinkle of chopped parsley.

Alternative serving suggestion

Shredded lettuce, or salad leaves can be used instead of watercress.

Serve sardines, watercress, and tomatoes on sliced, boiled potatoes for a gluten free option.

Cooking tips

Use wholegrain sourdough or bread of your choice.

If you have a griddle, use this to toast the bread. Preheat the griddle on the hob. Brush the bread with a little oil from the sardine can, or use olive oil if you prefer, and toast the bread on the griddle.

Store any leftover sardines in an airtight container. Left over sardines can be mashed with a little olive oil and lemon juice and used as a sandwich filling.

 Per Serving (g)Per 100g
Calories (Kcal/KJ)248 / 1041134 / 560
Protein (g)1910
Fat (g)9.85.3
Saturated fat (g)1.91
Carbohydrate (g)1910
Sugar (g)2.71.5
Fibre (g)3.92.1
Sodium (mg)524.5282
Salt equivalent (g)1.30.7
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