Sardines on Toast with Tomato and Chilli
Tinned sardines mashed onto toasted rye with fresh tomato, lemon, and a whisper of chilli. A cheap, oily-fish breakfast that punches far above its pricetag.
400
Calories
30g
Protein
28g
Carbs
17g
Fat
GLP-1 Tip
Sardines are one of the cheapest high-protein, high-omega-3 foods available and need zero cooking. Rye bread has more fibre than standard toast, helping with the constipation GLP-1s often cause.
Easy on stomachHigh ProteinOmega 3High FibreDairy Free
Ingredients
Serves 1 · 4 min prep · 3 min cook
Method
- 1
Toast 1 slice rye or seeded bread (60g).
~3 min
- 2
Mash 1 drained tin sardines in olive oil (around 90g drained) roughly with ½ tsp lemon juice and black pepper.
~2 min
- 3
Spread onto the toast and top with 1 small diced vine tomato.
~1 min
- 4
Finish with a pinch of chilli flakes, a small handful of parsley, and salt.
~1 min
Chef Notes
Smell the tin before spreading — quality varies. A good sardine should smell briny and clean, not fishy.
Allergens
FishGluten
Substitutions
Replace sardines with 100g mashed butter beans and a pinch of smoked sea salt for a vegetarian alternative.
This is not medical advice. Consult your prescribing physician about dietary changes. Nutritional values are estimates and may vary.