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  • (June 2020)
  • Roasted Red Pepper & Sardines on Toast (Diabetes Meal Planner)

Roasted Red Pepper & Sardines on Toast (Diabetes Meal Planner)

4.0/5 rating 1 vote
  • Serves: 4
  • Prep Time: 10 mins
  • Difficulty: Easy
  • Print:
Roasted Red Pepper & Sardines on Toast (Diabetes Meal Planner)
 
diabetes uk approved

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

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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

Nutritional Information

  Medium Low Low Low
  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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