Roasted Red Pepper & Sardines on Toast (Diabetes Meal Planner)
This old classic of sardines on toast, combined with sweet red peppers and seasonings, is simply delicious.
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
For ease, you could use a jar of red peppers (in water), but it is much better to roast your own. Roasting preserves the peppers' flavour and nutrients as it is a dry cooking method. Keep a batch of roasted peppers in the freezer for other recipes, like this one. 
Supported by
Nutrition
123
Calories
4G
Fat
1G
Saturates
2G
Sugars
1303G
Salt
9G
Protein
13G
Carbs
2G
Fibre
ⓘ UK Government Reference Intakes (RIs).
