This old classic of sardines on toast, combined 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 balsamic vinegar
- 105 g can sardines in water, drained
For the Pepper Puree
- 320 g roasted red peppers, roughly chopped
- 1 small clove garlic, crushed
- 1 tbsp low-fat Greek yoghurt
- ¼ tsp sweet or smoked (spicy) paprika
To Serve
- 2 slices of seeded wholegrain bread
- freshly milled black pepper
Instructions
- 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. Next, 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.
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Notes
Nutrition Facts
Roasted Red Pepper & Sardines on Toast (Diabetes Meal Planner)
Amount per Serving
Calories
123
% Daily Value*
Fat
4
g
6
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Cholesterol
37
mg
12
%
Sodium
1303
mg
57
%
Potassium
293
mg
8
%
Carbohydrates
13
g
4
%
Fiber
2
g
8
%
Sugar
2
g
2
%
Protein
9
g
18
%
Vitamin A
509
IU
10
%
Vitamin C
39
mg
47
%
Calcium
165
mg
17
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
