Recipe
Sardines on toast with lemon
Under five minutes, high in omega-3, and among the cheapest protein there is.
Heart & cardiacBudgetCaregiver quick mealMalnutrition
Preparation
5min
Serves
1
Cost per serving
~0.70
budget-friendly
Energy
390kcal
per serving
Ingredients
- 1 tin sardines in oil, drained
- 2 slices wholegrain bread
- Lemon juice, black pepper, parsley
- Sliced tomato or cucumber if wanted
Method
- 1Toast the bread.
- 2Mash the sardines with lemon juice and pepper — bones included, they are a calcium source.
- 3Pile on the toast with the salad.
Nutrition per serving
390 kcal
26 g protein
28 g carbohydrate
19 g fat
4 g fibre
Moderate — choose sardines in oil or water, not brine
Swaps and local substitutions
- Tinned mackerel or pilchards work identically.
- Skip the tomato if potassium is restricted.
Check before using this if
- · Strict low-sodium or phosphate restriction — check the label
Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.