Ingredients
- 1 can sardines in olive oil (about 4 oz/120 g)
- 2 slices whole-grain bread
- 1 ripe tomato, sliced
- A squeeze of lemon
- Black pepper
- A handful of arugula or other leaves
Method
- Toast the bread.
- Drain most of the oil from the sardines. Mash them roughly with a fork, bones included.
- Lay the tomato on the toast and pile the sardines on top.
- Finish with lemon and pepper. Serve with the leaves.
Cook's tipThe soft bones are where the calcium is. They mash in and you will not notice them.
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Protein is an estimate based on typical values for the ingredients listed. Brands vary, so check your labels if you are tracking closely.
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See the full collection or follow the 7-day high-protein meal plan.