This old classic of sardines on toast, in combination with sweet red peppers and seasonings, is simply delicious. You could use a jar of red peppers (in water) for ease, but it is much better to roast your own. Roasting preserves the flavour and the nutrients in the peppers as it is a dry cooking method. Keep a batch of roasted peppers in the freezer for other recipes, like this one.
Ingredients
- 1 small red onion, very thinly sliced
- 2 teaspoons balsamic vinegar
- 105g can sardines in water, drained
- FOR THE PEPPER PURÉE
- 320g roasted red peppers, roughly chopped
- 1 small garlic clove, crushed
- 1 tablespoon 0%-fat unsweetened Greek-style yogurt
- ¼ teaspoon sweet or smoked (spicy) paprika
- To SERVE
- 2 slices of seeded wholegrain bread
- freshly ground black pepper
Method
- Place the thinly sliced red onion into a small bowl with the vinegar and set aside to pickle slightly (they taste even better if you can leave them to marinate for longer).
- Remove the sardines from the can and blot any excess water on kitchen paper.
- Place all of the ingredients for the pepper purée, and most of the onion slices, into a food-processor (or use a stick blender) and blend until chunky or smooth, as you prefer. Mash the sardines and stir in the pepper mixture.
- To serve, toast the bread and spread with the sardine and red pepper purée. Add a few of the remaining slices of onion and a little black pepper to season.
Phil's Tips
 |
 |
|
|
|
| MED fat | LOW sat fat | LOW sugars | MED salt | |
|
per 100g |
7.6g |
2.9g |
3g |
1.3g |
Canned sardines are inexpensive; they are a great source of calcium, as well as protein, and a top up for your diet of omega 3 from the oily fish.
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